WOD Tuesday 180515

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.

Compare 170108.

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Related:
• CrossFit WOD 180515 Tips With Rory McKernan
• Rob Forte and Chris Hogan do Helen
• Helen Demo

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Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell
Women: 12-kg kettlebell

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Helen (Scaled)

3 rounds for time of:
Run 400 meters
21 kettlebell swings (1-Pood : 16kg)
12 pull-ups

Result :

18:28.69

Extra #1

7x 10 Back squats

Result : 

1~3 R 70kg

4~7 R 50kg

Extra #2

Dumbbell rows

Result : 

12 reps 20-25-25 kg

10 reps 30-30 kg

8 reps 35-35 kg 

Extra #3

7x 12 Archer push-ups 

Note

WOD 실행전 웜업겸으로 케틀벨 스윙(아메리칸 스타일) 연습하고 할것.