Strength
Push press
5-5-3-3-3-1-1-1-1-1
WOD
Helen
RX
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
SCORE:
TOTAL TIME
Level 2
3 rounds for time:
400-m run21 KB swings (26/44 lb)
6 pull-ups
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
200-m run
21 KB swings to eye level (18/26 lb)
12 ring rows
ACCESSORY - I
4 sets:
100-ft handstand walk
1:00 plank hold–
Rest 2:00 between sets.
https://youtu.be/6Ks0mBRoL-Q?si=rQDZMnISR0XuNDA
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
