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周二 2026-03-10

RX
For time:
800-m run
Handstand walk (45.7 m)
30 Russian KB swings (24/32 kg)
400-m run
30 strict handstand push-ups
30 Russian KB swings
200-m run
30 hand-release push-ups
30 Russian KB swings

BEGINNER OPTION

For time:
400-m run
Bear crawl (30.5 m)
20 Russian KB swings (8/12 kg)
200-m run
20 double-DB shoulder presses (7.5/10 kg)
20 Russian KB swings
200-m run
20 hand-release push-ups from the knees
20 Russian KB swings

INTERMEDIATE OPTION

For time:
800-m run
30 shoulder taps in a handstand against a wall
30 Russian KB swings (16/24 kg)
400-m run
30 pike push-ups
30 Russian KB swings
200-m run
30 hand-release push-ups
30 Russian KB swings

SKILL WORK

Rest, stretch, recover.

Previous cfwod 周一 2026-03-09
Next cfwod 周二 2026-03-17