“Keep your face toward the sun, and your shadow will fall behind you.” -Walt Whitman
“Ladybug”
3 Rounds For Time: (40 min cut off)
1 Round of “Kelly”
1 Round of “Helen”
Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts
1 Round of “Kelly”:
400 Meter Run
30 Wallballs (20/14) (Kilos: 9/6)
30 Box Jumps (24/20)
1 Round of “Helen”:
400 Meter Run
21 Kettlebell Swings (53/35) (Kilos: 24/16)
12 Pull-ups
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
There’s no content to show here yet.
Leave a Reply