A. Bench Press and Strict Chin-ups EMOM x 10 minutes
1st minute: 10 bench press (athlete picks weight)
2nd minute: strict chin-ups or ring pull-ups or ring rows
B. “Reverse Helen”
3 rounds for time of:
12 pull-ups RX+ chest to bar pull-ups
21 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg)
C. Core Development:
25 hollow rocks
25 superman/arch rocks
25 weighted sit-ups
25 back extensions
CFHSV Running & Endurance WOD:
“Tri-Cal Pow Wow”
As fast as possible, accumulate 600/450 calories. These calories will be split between run, row, and bike.
*400m Run = 30 calories
**At least 100/75 calories must come from the assault bike.
We WILL have Barbell Club on both Saturday and Sunday this weekend!