One Attempt Max Kettlebell Swings (American)
*Athletes Choose your Load, can be different than WOD weight / non-stop/unbroken 40/32/28/24/16/12*
4 Rounds For Time: (32min cap)
33/27 Calorie Row/ Bike or 600m Run
21 Kettlebell Sumo Deadlift High Pull or Barbell Sumo Deadlift High Pull
15 Kettlebell Swings (Russian) or Hang Cleans
9 Kettlebell Goblet Squats or Front Squats
REST 2min After Each Round
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
Barbell Loads = 55/35 RX+75/55 MRX 45/35lbs
Kettlebell & Core Development
10 Kettlebell Turkish Get-ups (5 each arm)
15 Kettlebell Curls (each arm)
20 Kettlebell Overhead Lunges (10 each arm)
25 Bottom of Goblet Squat Goblet Curls
CFHSV Running & Endurance WOD:
12 x 400m run
Rest 1 minute between efforts
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Good Luck to our Age Group Quarterfinal athletes competing this weekend!
Come out and show your support!
Thursday: 2:30pm – 5:30pm
Friday: 8am – 3pm
Saturday: 11am
Sunday: 9am
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