Helen

WMG WOD – WEDNESDAY 23.10.19 – “HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 16.11.18

WMG WOD – TUESDAY 26.03.19 – “REDUNDANCY”

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Toes To Bar

CONDITIONING
“REDUNDANCY ”
5 Rounds For Time
25 Kb Swing #24/16
50 Double Unders
25 Toes To Bar

WMG WOD – THANKS GOD IT’S FRIDAY 16.11.18 – HELEN –

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

WOW – WMG 130517 “HELEN”

WARM UP
3 Rounds Of:
6 Wall Balls
6 V-Sit Ups
6 Plate Ground to OH
20 DUs

MOBILITY
Hip & Shoulders – Squat Therapy – Kb Swing

STRENGHT
4×6 Overhead Squats (AHAP)

CONDITIONING
“HELEN”
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups