WOD

Crossfit Garage – CrossFit View Public Whiteboard Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon Double Helen (Time) 3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace. Intermediate Option 3 rounds for time of: Run 800 meters 30 kettlebell swings 18 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Beginner Option 3 rounds for time of: Run 600 meters 24 kettlebell swings 15 ring rows Men: 12-kg kettlebell Women: 8-kg kettlebellTo learn more about Double Helen click here Reference 400m Run (Time) Max Effort 400m Run Skills with the remaining time practice these movements...
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Crossfit Garage – CrossFit View Public Whiteboard Weightlifting Snatch Find your 1RM, SQUAT Power Snatch This is only for your 1RP if you accidentally don’t fully squat Skills Pull-ups
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Sundays Wod (AMRAP – Rounds and Reps) Sundays Wod
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Crossfit Garage – CrossFit View Public Whiteboard Metcon Rachael C (AMRAP – Rounds and Reps) 15 min AMRAP 60 DU / 120 SU 30/15 cal Row 15 Thrusters 95/65 Reference Double-Unders Thruster
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Crossfit Garage – CrossFit View Public Whiteboard Metcon T2B med ball clean row one arm DB clean (Time) 4 Rounds for Time 8 Toes to Bar 10 Medicine Ball Cleans 12 Calorie Row 14 One Arm DB Clean RX 45/35 20/14 Skills Double-Unders
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