WOD:
A. EMOM x 10 minutes:
odd min = 5-20 HSPUs or push-ups or dips or a mix of these moves
even min = rest
B. 5 rounds for time of:
200m run
10 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg)
250m row
10 box jumps 24″/20″ RX+ 30″/24″ (55 and over step ups okay)
C. Core Development:
30 sit-ups, weighted
30 hip extensions
20 butterfly ab-mat sit-ups
20 hip extensions
CFHSV Running & Endurance WOD:
Complete for time:
200m Run
10 Slam Ball Slams
400m Run
-rest 2:00-
200m Run
15 Slam Ball Slams
400m Run
-rest 2:00-
200m Run
20 Slam Ball Slams
400m Run
-then-
Accumulate in order:
30 Slam Ball Sit-Ups
30 Overhead Slam Ball Throws
3:00 Banded March
REMINDER: We will be hosting The Open today at 1pm! Barbell Club is canceled. The gym will open at 12:30pm for athletes to warm up.
Dalton looking mean swinging that kettle bell! Great pic! 🙂
Dalton is one of my favorite dudes 🙂
Dalton is a running machine.
Nice job Dalton!
A: 6 HSPU per round
B: 4+450 RX
C: core work