Saturday, March 4 2023

"ONE Mile Dual For Time" by DB

For Time: (10min cap)

400m Row/Run or 1k Bike - Rest 1 min
200m Run/Row or .5k Bike - Rest 1 min
400m Row/Run or 1k Bike - Rest 1 min
200m Run/Row or .5k Bike - Rest 1 min
400m Row/Run or 1k Bike

**Athletes can start with run or row and switch thereafter**

“KB Klimb” by DB

13min Ascending AMRAP:

1 Kettlebell Sumo Deadlift High Pull
1 Kettlebell Russian Swing
1 Kettlebell Goblet Squat
1 Kettlebell American Swing
2 Kettlebell Sumo Deadlift High Pulls
2 Kettlebell Russian Swings
2 Kettlebell Goblet Squats
2 Kettlebell American Swings
3 Kettlebell Sumo Deadlift High Pulls
3 Kettlebell Russian Swings
3 Kettlebell Goblet Squats
3 Kettlebell American Swings 4-4-4-4, 5-5-5-5, 6.....

*continue with 1rep increases until time runs out*

Core Development

15 Double Kettlebell Lunges

15 V-Ups
15 Rower Tucks

15 WallBall Leg Raises

CFHSV RUNNING & ENDURANCE WOD:

5 x 800m run

rest 1 minute between efforts

*Goal is to maintain the same pace. *100m run penalty to be paid at the end of the last 800m for every second off from original time set on first 800m.*