Saturday, September 9 2023
Posted by Mandee on September 9th, 2023
9 responses
For Time: (8min cap)
1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike
21min AMRAP:
21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs
15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10
12/9 Calorie Row / Bike or 200m Run
Guns & Flexibility Development
2x21 Dumbbell Hammer Curls
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2x21 Kettlebell Goblet Curls
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
2x21 WallBall Curls
CFHSV RUNNING & ENDURANCE WOD:
1000m run
rest 1 minute
10 x 100m sprint, 100m recovery walk between efforts
600m run
rest 1 minute
10 x 100m sprint, 100m recovery walk between efforts
1000m run
9 responses to "Saturday, September 9 2023"
September 8, 2023 at 9:07 pm
September 9, 2023 at 7:53 am
A: Row: 4:08
B: 4+13 RX (TTB/Row)
Roll Tide!
September 9, 2023 at 10:23 am
6+24 rx sit-ups bike
September 9, 2023 at 11:38 am
B. 5+20, Rx (t2b)
September 9, 2023 at 12:11 pm
6+33 Rx+ run
September 9, 2023 at 12:25 pm
September 9, 2023 at 1:00 pm
B. 6+36 RX+ (row)
September 9, 2023 at 1:12 pm
6+36 Rx+ (Run)
September 9, 2023 at 4:33 pm
B. 5+11 rx (t2b & bike)