top of page
Buscar
  • joao
    • 20 de set. de 2023
    • 1 min de leitura

Wod 20/09/23

WOD 12 min cap

HELEN Partner

3 rounds for time:

RX (heavy Helen partner) & SC (Helen partner): 400-m run (together)/BG: 200m together

30 KB swings (RX: 32/SC: 20; 24/16; less for BG)

20 RX: Chest to bar/SC: pull-ups/ BG: ring row

Partners run together and split swings and chest to bar/pull-ups as needed

SCORE: TOTAL TIME

HELEN individual for time

RX/SC/BG

3 rounds for time:

400-m run/200m run for the Beginners

21 KB swings (24/16kg; less)

12 pull-ups/jumping pull-up/ring row

0 visualização0 comentário

Posts recentes

Ver tudo

Wod 06/05/24

WOD - Dolly Parton Freedom (RX’d) 30:00 AMRAP 400m Run 5 Rounds of “Strict Cindy” 1 Rd of Strict Cindy 5 Strict Pull Ups 10 Push Ups 15 Air Squats

Wod 03/05/24

WOD - The Final Frontier Freedom (RX’d) For steady movement 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push Ups Complete: 10 Kettlebell Sumo Deadlift High Pull (24/16) after each set

Wod 02/05/24

WOD Captain Kirk Time cap 13:00 Teams of 2 Tabata (20 secs on/10 secs off) 200 Back Squats (95/65) straight into 100 Synchro Abmat Sit Ups (For the back squats, share the reps, one person works at a

bottom of page