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Components

Helen

Settings

WOD

Sunday 092318

Skills Practice

Metcon (No Measure)

3 Sets of:
:20 Goblet Squat Hold
Rest :10
:20 Goblet Squats
Rest :10
:20 Hollow Rocks
Rest :10
:20 Superman Rocks
Rest :10
:20 Knees to Elbow
Rest :10
:20 Push-Ups
Rest :10

[Scaling]:
You choose the KB weight. Hollow Raises. Superman Raises. High Knee Tucks. Segmented Push-Ups.

Conditioning

15 Min. Time Cap.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

[Scale 1]:
3 Rounds of:
400m Run
21 Kettlebell Swings (45/30)
* Pull Ups
Choose a number of pull-ups that allows for no more than 2 sets.

[Scale 2]:
3 Rounds of:
400m Run
15 Kettlebell Swings (35/26)
12 Barbell Pull-Upd

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Twisted Lizard Pose / Side

Whiteboard:

Sunday, September 23, 2018