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
Hollow rocks, weighted if possible
Alt shoulder tap from plank, weighted if possible
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) -
3-5 deadlift, getting warm for WOD
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)