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OUR BLOG

Wed.7.26.17

By CoachBo | In WOD | on July 25, 2017

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms

Accumulate 1:00 handstand hold

2 – 3 sets max strict Handstand Pushup’s, 1:00 rest

WOD:

“Helen”  3 Rounds For Time*

400M Run

21 KB Swings

12 Pull-ups

*note time and modifications, if any, in your books

Endurance Athletes:

5RFT of:

400m Run (or 100y/m swim)

5/side Double Kettlebell Racked Lunge @ 8-20kg

10 Pull Ups

(focus on nasal breathing)

Cooldown:  2:00/s hip opener complex (low lunge; roll to side of foot/open knee; sit back to hamstring stretch

Roll out calves and shins with roller or lacrosse ball

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