Today is our “Helen Challenge”.
It is free and open to the public.
The workout is scalable for anyone of any ability.
We will be running waves every fifteen minutes starting at one o’clock.
We will also be BBQ’ing all day. Bring some stuff to toss on the grill or just come and compete.
“Helen“
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
45 pound SDLHP, 100 reps
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Clean and Jerk 1-1-1-1-1-1-1 reps
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
For those that Deadlifted Tuesday, we will Clean and Jerk. For those that did not, we will Deadlift.
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Deadlift
1-1-1-1-1-1-1
Post loads to comments.
Click here for a great video on the kip
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
12 Push-ups
Post time to comments.