“Helen”

400m Run

21 KBS 1.5/1p

12 Pull ups

3 Rounds

12:31 Never done helen before so this was a pr. Want to continue working on Pullups, def felt a little bit better doing them in this wod.

Tabata Sprints ( 20 sec work, 10 sec rest x 8 rounds)

As many reps as possible:
Do one pullup during the first minute
Add one pullup during each following minute
Until failure

ex. Min1: 1 PU, Min2: 2 PU, Min3: 3 PU...

Jeremy

21.15.9

OHS 30#

Burpee

For time:
Run 800m
5 rounds:
5 pull-up
10 push-up
15 squat
5 power clean (60/40kg)
Run 800m

Takakyykky 1RM

For as long as possible

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

6 rounds
1 min work , 30s rest
every other minute AMMAP 10m sprint and every other minute 1min ME Double unders

3x600m run
3min rest
then:
4 rounds for time:
12 DBTH (25/15lb)
20 Kb Swings (24/16kg)

6*12 kappaletta