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Saturday, April 23 2022

Posted by Mandee on April 22, 2022   |   6 Comments

 

 

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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6 responses to “Saturday, April 23 2022”

  1. Duke says:

    COE 17:50 50# dumbbells

  2. Alex says:

    20:10 Rx+ (KB, row)

  3. Lupo says:

    62 swings, green kb
    26:19 rx (run)

  4. Damian says:

    A. 68 KB
    B. 21:59 Rx (run and KB)

  5. CJ VK says:

    30 @ 24kg
    18:38 rx (row/barbell)

    3:10, 2:48, 3:16, 3:24