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Thursday September 6th

5
Sep

Thursday September 6th

Warm up-
3 Rounds
Run 200
5 strict pull ups
10 Good Mornings
15 push ups

10 Minutes to work on pull up progressions. If you have your pull ups, do 5 sets of 5 strict… or 5 sets of 5 weighted pull ups.
We are deloading from most strength this week. Give the body a break, plus we are doing open wods!

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180301 Tips With Rory McKernan
The Kettlebell Swing


Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

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