“Helen” 3 rounds for time of: 400m run 21 Kettlebell swings 12 Pull-ups
SKILL 10 min AMRAP Max Double Unders STRENGTH 5 rounds of (not for time): 2 Overhead squats 6 Front Squats 10 Back Squats This WOD is not done for time. Use the same weight for the 3 movements within the first round, then increase for the next round and so on.
30 minute AMRAP 200m run 10 Kettlebell swings 24/16kg 10 Kettlebell choppers right side 10 Kettlebell choppers left side 100 double unders 200m run 10 Kettlebell swings 10 Kettlebell snatch right side 10 Kettlebell snatch left side 100 double unders
STRENGTH Hang Power Cleans 10-7-5-3-1 METCON “Death by Thrusters” 50/30kg Do one thruster in the 1st minute, 2 thrusters in the 2nd minute, 3 in the 3rd minute and so on until you can no longer keep pace with the clock. Your final result is the last fully completed round .