Duathlon For Time: (12min cap)
Combo (2) of any of the following
800m Run
800m Row
2k Bike
200 Doubles
6min AMRAP:
800m Row/Run or 2k Bike
Then:
6 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
9 Toes to Bar
Rest 3min
6min AMRAP:
200 Doubles
Then:
6 Toes to Bar
9 WallBall Shots
*Athletes choice on which AMRAP to start*
Flexibility Development
2x30sec Pigeon/Swan/Piriformis Stretch
2x15sec Back Bridge/Arch
2x30sec Couch Stretch or Modified Couch
2x15sec Back Bridge/Arch
2x30sec Head to Floor Straddle Stretch
2x15sec Back Bridge/Arch
Spend 5min on banded Shoulder Stretches
A. 6:59
(got mixed up on order)
B1. 1+8 rx
B2. 1+14 rx
C.
Bickerow6:40
4+1 du
3+2 row
5:19 (DU, row)
In order, 3+2 bike, 5+3
200 DU & 2k bike: 5:40
4+1 & 3; rx, in order, row
A. 6:34 rx ( bike, row )
B1. 4 + 2 rx
B2. 5 + 9 rx
Not sure about first part
B1: 4+10
B2: 5+1
Juikyu looking strong with the solid lockout! This guy has been kind, polite and personable since he first came to CFHSV. He, along with Younguen, have been such a great addition to our community, and it’s been a total pleasure getting to know them both. Jikyu moves very well and always focuses on his form and technique, but he doesn’t hold back in intensity or effort. Keep up the solid work!
A. 5:56 (DU/bike)
B. 4+1 RX row / 6+6 RX
7:06 run then row
in order: 3+9 row / 3+3 rx
800 Row into 2k Bike – 5:52
2nd then 1st
5+ 9 / 4+ 9
Juikyu! Locked out and focused on the task at hand! Great athlete and super nice guy… it’s been a joy to have both Juikyu and Youngenn join us while they are here! They are both very coachable as well as kind. So glad they made CFHSV their new home!
A. 7:08 row/bike
B. 3+4 Rx (bike) / 3+7 Rx