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Tuesday November 27th

26
Nov

Tuesday November 27th

Warm up- Everyone warms up, we are doing the wod first today- Meet at the board right away to go over everything. Strength is after the wod
5 minute bike
Then 3 rounds of
5 pull ups (this is also the time to get your pull up area ready for the wod)
7 KB swings (time to pick your weight for the wod)
Run 200

Wod first today. Its a bench mark wod- Attack it

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

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

Scroll for scaling options.
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Related:
CrossFit WOD 180515 Tips With Rory McKernan
Rob Forte and Chris Hogan do Helen
Helen Demo


Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell
Women: 12-kg kettlebell

Strength
5×5 Bench press, work up to a heavy set of 5.

 

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