For Time: (40min cap)
1 Mile Run or Row or 4km Assault Bike
10 Handstand Push-Ups or 10 Shoulder to Overhead 135/95 RX+155/105 MRX 115/75
20 Toes to Bar
30 Kettlebell Goblet Lunges (alternate legs) 24/16kgs RX+32/24 MRX20/12
40 Pull-ups
50 WallBalls
60 Kettlebell Swings
1 Mile Row or Run or 4km Assault Bike (opposite of start)
*Can Start at Top or Bottom*
Core & Shoulder Development
25 Hollow Rocks
1min High Plank Hold
25 Hollow Rocks
1min Low Plank Hold
CFHSV Running & Endurance WOD:
4 Rounds of:
3 x 400m Runs, 30 seconds rest between efforts
rest 3 minutes between rounds
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Home WOD
For Time:
1 Mile Run
10 Shoulder to Overhead
20 V-ups or Sit-ups
30 Weighted Lunges, alternating stationary
40 Bent Over Rows or Single Arm Rows
50 Thrusters
60 Weighted Swings
***********************************************************************
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Check Maryssa checkin that clock. She’s waiting to go hard! This young lady has been awesome ever since she joined. She’s one hard worker in and out of the gym and it’s paid off. Maryssa brings a great attitude, friendly personality, and a big smile that brightens any class. You rock Maryssa, keep it up!
There she is 😍
One of many young studs at CFHSV who knows how to put in work! Maryssa has been steady and consistent since the start, and she’s always a pleasure to be around. This young lady is beautiful inside and out! Keep after it, Maryssa! 😃
😍
0800 R&E: all laps in 1:50-1:56 range
0900 WOD: 39:42 Rx. Run, 60-50-40-30-20-10 HSPU-run.
Heckuva nice morning for some CF
27:34 RX+ (row/bike)
44:28 rx (hspu- run/row)
27:04 rx+
25:06 RX+ run/bike
34:02 rx+ (run/run)
28:52 rx row/run
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