“KetlleBell Killed the Rocket Man” by DB
For Time:
10 KBS 24/16kgs RX+ 32/24kgs
30 Goblet Squats 24/16kgs RX+ 32/24kgs
600m Rocket RUN/Row or 1.5km A-Bike
15 KBS
25 Goblet Squats
500m Rocket ROW/Run or 1.2km A-Bike
20 KBS
20 Goblet Squats
400m Rocket RUN/Row or 1km A-Bike
25 KBS
15 Goblet Squats
300m Rocket ROW/Run or 0.7km A-Bike
30 KBS
10 Goblet Squats
200m Rocket RUN/Row or 0.5km A-Bike
Core & Skill Development
24 KB Turkish Get-Ups (12 each arm)
24 Hollow Rocks – 24 Superman Arches – 24 Russian Twists w/KettleBell
CFHSV Running & Endurance WOD:
6 minute run @ 75-85%, rest 3 minutes
4 minute run @80-90%, rest 2 minutes
2 minute run @ 90%, rest 1 minute
1 minute run @ max effort, rest 1 minute
2 minute run @ 90%, rest 1 minute
4 minute run @ 80-90%, rest 2 minutes
6 minute run @ 75-85%
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CFHSV will be hosting Barbells For Boobs this coming Monday, October 26th during all regularly scheduled classes!
* WOD * Raffle * Give aways *
And don’t forget to wear PINK!
915 too rough
19:33 rx+ bike
23:10 rx bike in 2019
Hold up…is that the 9:15ers actually doing what their coach tells them…you go girls 👊🏻🤣
16:05 rx bike
19:59 rx + (run)
22:45 Rx, row
24:33 rx+ run