NAVIGATION
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© 2017 by Coach Rut.

Bomb Cyclone 03/20/19


Fast transitions an absolute. Swings need to reach chin high level.


VARSITY

With a 12 minute running clock

Ski Erg 10cals

KB Swing 10 reps (Males 1.5 pood KB / Females 1 pood KB )

Ski Erg 20 cals

KB Swing 20 reps

Ski Erg 30 cals

KB Swing 30 reps

....40/40

....50/50

Score is the total number of calories + swing reps


JV

With a 12 minute running clock

Ski Erg 10cals

KB Swing 10 reps (Males 1.5 pood KB / Females 1 pood KB )

Ski Erg 20 cals

KB Swing 20 reps

Ski Erg 30 cals

KB Swing 30 reps

....40/40

....50/50

Score is the total number of calories + swing reps


MASTERS

With a 12 minute running clock

Ski Erg 10cals

KB Swing 10 reps (Males 1 pood KB / Females .7 pood KB )

Ski Erg 20 cals

KB Swing 20 reps

Ski Erg 30 cals

KB Swing 30 reps

....40/40

....50/50

Score is the total number of calories + swing reps


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