Saturday, October 14 2023

“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