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Saturday, September 17 2022

Posted by Mandee on September 16, 2022   |   2 Comments

Photo credit: RJ Photography

 

 

For Time: (8min cap)
1000m Row for LeaderBoard!* or

800m Run for LeaderBoard!* or

2.5km Bike

18min AMRAP:

18 Dumbbell Snatch (alt arm)

18 WallBall Shots
18 Calorie Row / Bike or 300m Run

Wallball Shots =   20/14lbs to 10/9’   RX+  11/10’   MRX 20/10lbs to 9’ Dumbbells =   50/35   RX+ 65-70-75/45-50-55   MRX 35/20

Guns & Flexibility Development

2×18 Dumbbell Hammer Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2×18 Barbell Curls
20sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)

2×18 WallBall Curls

 

 

 

CFHSV Running & Endurance WOD:

10 burpees, 200m run

rest 2 minutes

10 burpees, 400m run 

rest 2 minutes

10 burpees , 600m run

rest 2 minutes

10 burpees, 800m tun

rest 2 minutes

200m run, 10 burpees

rest 2 minutes

400m run, 10 burpees

rest 2 minutes

600m run, 10 burpees

rest 2 minutes

800m run, 10 burpees

 

 

 

2 responses to “Saturday, September 17 2022”

  1. CJ VK says:

    3:44 bike
    5+2 rx (row)

  2. Alex says:

    2:47 Run
    4+34 Rx+ (70# DB/row)