WOD Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
8:31
Previously it was 9:20, a major improvement. I didn’t feel my run was all that fast, but I did do everything unbroken.
30 HSPU 50 Pistols 100 Burpees 200 Situps
23:45
It’s a lazy sunday. 30 HSPU 30 Man-makers
A: Power Snatch: Build to a 2RM -70kg
B: Push Press: Build to a 3RM - 80kg
C: Push Press: AMRAP @ 75% of 3RM - 18 reps
D: For time:
50 Burpees Box Jumps
4:20
AMRAP in 20 Min:
5 Pull Ups
10 Body Blasters
20 Jumping Lunges (20 total steps)
What the heck is a body blaster? haah good WOD
9 arounds and 6 Body Blasters
3 Rounds for time of:
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
9:20
A: Front Squat: Test for Max
B: 2 Sets:
Front Squat Max -15kg x 1
Front Squat Max -10kg x 1
Front Squat Max -5kg x 1
C: 70 Turkish Get Ups (16/12)
96kg front squat max
A: Deadlift - Establish a 3RM
*20 min time cap
B: 3 Rounds for time of:
20 Double Unders
15 Wall Ball Push Press (20/10, 16/8)
3 Sets
A1: Max Ring Push Ups; 30 sec
A2: Max Clapping Push Ups; 30 sec
A3: Max Push Ups; 2 minutes
*Record max push up sets.
No rest between Part A&B
3 Sets
B1: Max L-Sit; 30 Sec
B2: 10 Glute Ham Raises; 2 min
C: Bottom to Bottom Tabata Squats
2 Rounds for time:
12 Deadlifts (62/44)
24 Sit Ups
8 Hang Power Cleans (62/44)
20 Sit Ups
6 Front Squats (62/44)
16 Sit Ups 4 Squat Clean & Jerks (62/44)
12 Sit Ups
Followed Immediately by:
100 Double Unders