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Warm-up 7 minutes (steady) 100 meter run Bent over row (45#/35#) – 10 Behind-the-neck thruster (45#/35#) – 5 Heavy Find a 2 rep max: Clean & jerk Regular WOD “Helen” 3 rounds: a) 400 meter run b) Kettlebell swings (50#/35#) – 21 c) Pull-ups – 12 Time Cap 15 minutes If desired, post scores to […]
Warm-up 7 minutes (steady) Russian Kettlebell Swings – 10* Boot Strappers – 10 Pull-ups (strict as possible) – 5 *same kb as WOD Heavy Week 1 of 8 Find a 3RM Back Squat WOD “Helen” 3 Rounds For Time a) Run – 400 meters b) Kettlebell Swings (50#/35#) – 21 c) Pull-ups – 12 Compare […]
Warm-up 1) Pick one of the following Run – 200m / DU’s – 50-75 / Row – 250m 2) Knee Hug Walk ~40-50 feet 3) Quad Stretch Walk ~40-50 feet 4) Inch Worms – 3-5 5) Spider Walks (per leg) – 3-5 6) Pass-Throughs – 10 7) WOD specific movements with empty bars Heavy Front […]
Warm-up “HCCF Warm-up” WOD [cf-benchmark wod=11 tag=Helen pic=yes] Compare back to 7/13/11. Scores Males Kent C – 8:23 Matt A – 8:45 Adrian S – 9:23 JD L – 9:55 Rob N – 10:50 Clint L – 10:51 Tony A – 10:56 Adam P – 11:21 Mike M – 11:28 David L – 11:45 Frank […]
Warm-up “HCCF Warm-up” WOD “Helen” 3 Rounds For Time a) Run – 400 meters b) Kettlebell Swings (50#/30#) – 21 c) Pull-ups – 12 Compare back to 9/17/10. Please note, males used a heavier kettlebell this time (if times didn’t improve). Scores Males Kent – 8:24 Anthony – 8:29 Matt – 8:53 Nathan – 9:17 […]