Tuesday

"Helen"

3 Rounds for time of:
   - 400m Run
   - 21 KB Swings (53/35*)
   - 12 Pull-ups

WHY WE REPEAT THE "HELEN" WOD: 
Benchmark WODs are used as tests and measurements to see how far you've progressed since they were last performed. If you are improving on these benchmarks, you’re getting fitter and developing athletically. So use "Helen" as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power. 

Monday: Individual Event 4 ~ 2014 Regionals

21-15-9-6-3 reps for time of:

   -Strict handstand push-ups
   -Front squats, 195 / 125 lb.
   -Burpees

*Scaling options will be available...

Funday

800m Run
-20" Rope Climb
-20 Dips
-20m Burpee Broad Jumps
-400m Run
-50 Pull-Ups
-400m Run
-20 Box Jumps
-20m Lunges
-20" Rope Climb
800m Run

Thursday

EMOM for 10min complete

    ODD: 20 Hollow Rocks
   EVEN: 20 Double Unders

then...

"Death by 10m"

Pose Running Drill- Video

Wednesday

10min AMRAP

  -10 Burpees to Plate
  -10 G2OH with Plate (45/25*)

Are we born to run?

Tuesday

Back Squats 5-5-5-5-5
*complete on 2min intervals

rest as needed, then... 

Plank Ladder

Productivity = Commitment to Purpose and Vision

Monday

for Time:

50 Squats

5 Rounds of:
Snatch, 10 Repetitions Right Arm
Snatch, 10 Repetitions Left Arm
10 Toes to Bar

50 Air Squats

*Snatches:  KB/DB Weight= 50/35*

There's Power in Every Game