Saturday, 25 March, 2017
WARM UP – MOBILITY
Big dynamic running warm-up + banded shoulder/overhead openers
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2 sets of 8: Single leg good mornings + Diagonal stretch
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Tech / Practice: Beat swings + kipping pull-ups
WOD A
2010 GAMES – PYRAMID DOUBLE “HELEN”
For Time:
Run 1,200 meters
63 Kettlebell Swings (24/16kg)
36 Pull-ups
Run 800 meters
42 Kettlebell Swings
24 Pull-ups
Run 400 meters
21 Kettlebell Swings
12 Pull-ups
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1200m = 2 laps (2 x 500m) + run to the corner of Columbia & Powell, then back to the gym.
ACCESSORY
2-3 rounds: Rest as needed
8-12 x Seated single arm DB press (one arm at a time, not alternating)
8-10 x GH Raise
45-60s x Weighted plank
