Recently in ROD Category

Janurary Special ends tomorrow.

Tomorrow is the last day to sign up for a Touchstone/CFEB membership without paying the $100.00 initiation fee.

WOD 101030

Kettlebell Clean and Push-Press 5-4-3-2-1 each arm

Kettlebell Snatch 5-4-3-2-1

Followed by

3 Rounds:

Run 400 meters
21 Push-ups
12 Kettlebell snatch left 1.5/1.0P
12 Kettlebell snatch right 1.5/1.0P

Games competitors:

No scaling

Run 200 meters
15 HSPU
9 Kettlebell snatch left 2.0/1.25P
9 Kettlebell snatch right 2.0/1.25P

15 minute limit

if under limit:

Rest 10 minutes

Run one mile for time

Target:
Women: 7:00
Men 6:00

Restorative Of the Day (ROD) 091220

Untimed:

2 rounds

Run 400 meters @ 2:00 pace or slower
21 Kettlebell swings with a medium-weight KB
1/3 Max Rep Pull-Up
One minute Front Plank
One minute Side Plank Left
One minute Back Plank
One minute Side Plank Right
7 Sun Salutations CFEB Style

Post impressions to comments.