For Time:
400m Run
25 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12
150′ Bear Crawl RX+ 50′ Handstand Walk MRX 100′
400m ROW or 1km Assault Bike
25 Russian Kettlebell Swings
50 Double-Unders
400m Run
25 American Kettlebell Swings
150′ Bear Crawl RX+ 50′ Handstand Walk MRX 100′
400m ROW or 1km Assault Bike
25 Irish Kettlebell Swings
50 Double Unders
**DBs Irish Swing is – 1 Russian Swing to 1 American KBS = 1 Irish Swing**
Core Development
15 Turkish Get-Ups x Each Arm
30 Shoulder Taps High Plank Hold x 2
45 V-Ups or 45 Hollow Rocks x 2 (1 of each)
Heck yeah! Jessa is a young stud who has been putting in the work since day one! Her consistency and determination have led to big gains in a short amount of time. Keep it up Jessa! 😁
Jessa is one awesome young lady that’s been a total stud since joining CFHSV. She’s as sweet as she is bad to the bone and always willing and ready to throw down. Keep up the great work young stud!
17:43 RX +
21:41 rx/row
16:57 rx +
17:18 Rx+ 🚲
20:22 scaled 12 kg kB 🖖
Jessa locking that weight out overhead. Keep working hard young stud!
2:15pm Open Gym – Yesterday’s WOD:
Bench: 125(10) – 155(10) – 180(10) – 205(7) – 125(20)
4+54 Rx with my beautiful wife
3:15 class – Today’s WOD:
15:49 Rx+
16:46 Rx
19:19 w/ 32 Kg (bike)