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.
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Related:
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• Helen Demo
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.