“KettleBell Killed the Rocket Man” by DB
For Time: (30min cap)
10 Kettlebell Swings 24/16kgs RX+ 32/24kgs MRX 20/12kgs
30 Goblet Squats
600m Rocket RUN
15 Kettlebell Swings
25 Goblet Squats
500m Rocket ROW or 1.2k Bike
20 Kettlebell Swings
20 Goblet Squats
400m Rocket RUN
25 Kettlebell Swings
15 Goblet Squats
300m Rocket ROW or 0.7k Bike
30 Kettlebell Swings
10 Goblet Squats
200m Rocket RUN
Core & Grip Development
100m Plate/Pinch Grip Carry to 10 Plate Flips
1min Fingertip High Plank Hold
100m Farmers Walk with DBs or KBs
25 Kettlebell Goblet Sit-up to Press
25 Kettlebell Goblet Curls
CFHSV RUNNING & ENDURANCE WOD:
4 rounds of:
800m jog
400m sprint
200m walk
