Saturday, June 8 2019

With a Continuously Running Clock

0:00-2:00 Run 200m to Max Toes to Bar

2:00-3:00 REST
3:00-6:00 Run 400m to Max One Arm Russian Kettlebell Swings (switch arms as needed) 24/16kgs RX+ 32/24kgs MRX 20/12kgs

6:00-8:00 REST

8:00-10:00 Run 200m to Max Burpee Chest to Bar Pull-Ups

10:00-11:00 REST

11:00-14:00 Run 400m to Max One Arm Kettlebell Overhead Squats (switch arms as needed)

14:00-16:00 REST

16:00-18:00 Run 200m to Max Kettlebell Swings

18:00-19:00 REST

19:00-22:00 Run 400m to Max Kettlebell Goblet Thrusters

22:00-24:00 REST

24:00-26:00 Run 200m to Max Chest to Bar Pull-Ups

26:00-27:00 REST

27:00-30:00 Run 400m to Max Burpee Toes to Bar

*Score is one total rep score from all efforts*

CFHSV Running & Endurance WOD:

2 rounds of:

1200m run, rest 3 minutes

600m run, rest 1 minute

600m run, rest 2 minutes

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Rope Climbing Workshop TODAY at 11AM!

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