Saturday, September 21 2024

“Caloric Meltdown Races” (10min cap including rests)

15 Calorie Row/Bike or 200m Run

Rest 1min

30 Calorie Row/Bike or 400m Run

Rest 2min

15 Calorie Row/Bike or 200m Run

*Rest 5min / transition from time cap*

For Time & Unbroken: (21min cap)

60 Doubles or Crossovers

40 Air Squats

30 Calorie Row/ Bike or 400 Run

20 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’

10 Power Cleans

600m Run

40 Thrusters 75/55 RX+95/65 MRX 45/35lbs

30 Calorie Row/ Bike or 400 Run

20 Pull-ups RX+ Chest to Bar MRX Ring Rows

10 Overhead Squats

*if not unbroken, as big as sets as possible*

Core, Chest & Guns Development

2×12 Dumbbell/Kettlebell Renegade Rows

2×12 Dumbbell/Kettlebell Curls

2×12 Dumbbell/Kettlebell Bench Press

2×12 Reverse Rower Tucks

2×12 DB/KB Hammer Curls

CFHSV RUNNING & ENDURANCE WOD:

6 rounds of:

400m run

40 plate jumps

10 ground to overhead

100m overhead plate carry