Monday, June 30

Warm-up: 200 meter easy jog directly into 2 rounds - 8/side 1-arm ring row + 10 banded good morning + 8 kip swing + 10 banded lat pulldown + 8/side thoracic rotation from runners lunge 

WOD

“Helen” 

3 rounds for time - 

400 meter run 

21 KB swing (53/35 or 40/25 or 30/15) 

12 pull-up 

https://wodwell.com/wod/helen/?ref=listmodal

Accessory

50-40-30-20-10

  1. Hollow rocks, weighted if possible

    https://youtu.be/7nhUDQKu-Ss?si=2sdykOU0oQmguAsr

  2. Alt shoulder tap from plank, weighted if possible 

    https://youtube.com/shorts/rBMnY9Lz6xo?si=nSsBZL0iTeYpb7hq

Tuesday, July 1

Warm-up: 15:00 AMRAP - 10 alt box step-up + 8 weighted bootstrapper from box + 6 barbell deadlift (light) + 8 push-up to pike + 10 weighted bootstrapper from box 

Strength

Every :90 x4 (12:00) -

  1. 3-5 deadlift, getting warm for WOD

  2. 6-10 dips from rings, straight bar, dip handles, or bench (scale to 8-10 cable tricep push down @ moderate weight) 

WOD

10:00 AMRAP - 

10 box jump (30/24 in or lower) 

10 deadlift (225/155 or 155/105 or 105/75) 

Accessory

3x10 hamstring curls @ moderate weight (:60 rest between sets) 

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