3 Rounds of:
200m Run
8 Burpee Pull Ups
GET FIT "Helen"
3 Rounds of:
400m Run
21 KB Swings 53/35
12 Pull Ups
12 Min Cap
(WELLNESS WOD)
3 Rounds of:
400m Run (500m Row/Ski)
21 KB Swings 35/26
12 Pull Ups (any variation)
12 Min Cap
GET POWERFUL
Squat Snatch
Every :30 for 8:00
1 Rep
COMPETITORS EXTRA
For Time:
150' HS Walk
2:00 Rest
45 Toes to Bar
2:00 Rest
100' HS Walk
1:00 Rest
30 Toes to Bar
1:00 Rest
50' HS Walk
:30 Rest
15 Toes to Bar
COACHES NOTE:
You'll have time after Helen to let athletes recover and then start drilling the Snatch basics. The format today is about staying on the lighter side, picking a few different weights to work on, and becoming more consistent. Nobody should be thinking about anything too heavy.
ATHLETES NOTE:
Helen is an classic Benchmark. Good time to re-test your fitness! You MUST run hard in this piece to do well, unlike in many other pieces where we try to recover on the runs for the in-gym work. We need to push then try to hold on to the KB and Pull Up Bar.
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)