Warm Up:
1 set:
Run 200 m
10 PVC pass-throughs
15 PVC good mornings
1 set:
Run 200 m
10 PVC around-the-worlds (5/side)
15 PVC Romanian deadlifts
1 set:
Run 200 m
10 kip swings
10 inchworm walk-outs
Skill Work:
2 sets:
Max strict pull-ups
– Rest 3:00 between sets.
BENCHMARK WOD: HELEN
3 rounds for time:
400-m run
21 kettlebell swings (16/24 kg)
12 pull-ups
Time Cap: 14 Minutes
Intermediate:
Same as Rx
Beginner:
3 rounds for time:
200-m run
21 kettlebell swings (8/12 kg)
12 jumping pull-ups
Movement scaling options:
Run: Distance, monostructural substitutions.
KB Swings: Load, eye-level swings, KB deadlifts.
Pull-Ups: Banded pull-ups, jumping pull-ups, ring rows.
Limited equipment option:
3 rounds for time:
400-m run
21 KB swings
12 single-arm KB rows/arm
Cool down:
3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups