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Wednesday May 30th

29
May

Wednesday May 30th

Warm Up-
8 Minutes of Partner bike, make it fun, make it race
30 Air  squats with 2 second hold at the the bottom

Strength
Back Squat-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Wod-

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.
Post time to comments.

This is a sprint.. all out go, go, go.


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

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