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Warm Up

Medball Musical chairs

PARTNER WOD

20min AMRAP

25 Medball sit ups over 24″ box

20 Burpees while partner holds Plank (can switch if needed)

15 Medball Squats (medball held betweeen your backs, 5 Squat Jump penalty if MB drops)

10 Partner Deadlifts @65% total body weight combined

Strength

Back Squats 5 x 3 @ 80% – rest 60 sec

Workout

4 rounds for total working time of:

Run 400m

3 L-sit Pull-ups

6 Power Cleans 60/40kg

9 Handstand Push-ups

Strict 1 minute Rest

*20 minute time cap.

Skills/Gymnastics

Practice Toes to Bar (Kipping & Strict)

WOD

1 min Max Double Unders

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats 50/35kg

21 Lateral Bar Jumps

7 Toes to Bar

*Rest 1 minute.

1 min Max Double Unders

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats 50/35kg

21 Lateral Bar Jumps

7 Toes to Bar

*Rest 1 minute.

1 min Max Double Unders

Strength

Push Press

From the rack work up to your 1 rep max within 10 minutes

Workout:

For time:

20 Wall Balls

40 Pull-ups

20 Wall Balls

40 HR Push ups

20 Wall Balls

40 Box Jumps 24/20″

20 Wall Balls

40 KB Swings 24/16kg

20 Wall Balls

*Strict 20 minute cap.

Skills/Gymnastics

3 rounds

2 Rope climbs 15ft
Handstand hold max

Workout

4 rounds for time

9 Burpee Pull ups

12 Deadlifts 80/50kg

15 Overhead Walking Lunges Medball 9/6kg

200m Run with Med ball

Skills/Gymnastics

Parallette L-sit holds x 3 max sets

Parallette pass throughs 3 x 10

Workout

3 rounds for time

400m Run

40 Air Squats

30 Abmat Situps

20 Push ups

10 Pull ups

5 Wall Climbs

Partner WOD

Buy in 200 DU then

Shared Reps of

40 Assisted HSPU ,

40 Toes to Bar

4 Lengths Leap Frog

20 Assisted HSPU,

20 Toes to Bar

4 Frog Jumps

10 Assisted HSPU,

10 Toes to bar

4 Burpee Jumps Overs

Strength

Weighted Plank

WOD

200m

21 Thrusters 20/15kg

21 Ring Dips

21 Knees to Elbows

400m run

15 Thrusters

15 Ring Dips

15 Knees to Elbows

800m Run

9 Thrusters

9 Ring Dips

9 Knees to Elbows

Skill

4 rounds

10 Shoulder taps

20 sec L hang

P Bar Pass through

20 Sec Dish hold

Practice Bar Circle overs

WOD

4 rounds for time

20 Burpees

20 OH Walking Lunges 20/15kg

40 Double Unders

40 Air Squats

Strength

Weighted Pull ups

work up to a 1 rep max

Workout: HELEN

3 rounds for time

400m Run/Sprint

21 Kettlebell Swings 24/16kg

12 Pull-ups

TIPS

1. DON’T HOLD BACK “There is no hiding in this workout because if you try to hold back and rest on the KB swing or pace out the run, then that time will get away from you quickly.”
2. RUN WITH PURPOSE “Having the big engine to sustain the run is important. Those who can maintain or even increase their run splits as they get into the second and third rounds will outpace everyone else.”
3. KNOW THYSELF “If you know your max time in the 400 is 60 seconds, then don’t try to set a new PR on the run. Just hold it around 1:10 to 1:15 and look to keep that pacing throughout so you can still function in the other modalities with good effort.”
4. KB CONSERVATION “Keep that neutral spine intact during the KB swings. Your midline will be taxed from the running position, so make sure you maintain a tight core and neutral spine to allow for efficient movement.

http://www.theboxmag.com/crossfit-workouts/helen/