Workout of the Day

WOD = Double Helen 3 rounds for time of:

-Run 800 meters

-42 kettlebell swings

-24 pull-ups

Men: 53 lb Women: 36 lb

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: 53 lb Women: 36 lb

Beginner Option 3 rounds for time of: -Run 600 meters -24 kettlebell swings -15 ring rows Men: 24lb Women: 16lb

EMOM 20:00

-25 double unders

-25-foot single arm dumbbell overhead walking lunge

Use a 50lb/35lb dumbbell or kettlebell

If necessary, scale double-unders to a number you can maintain; OR or do Double under without the rope, or practice for :20 each minute

Carry the dumbbell with the right hand one round, left hand the next, and continue to alternate each round

Gymnastics Bodies Middle Splits Series

Time to work on those tight hips!

Back Squat 5-4-3-2-1-2-3-4-5

*Perform one set every 3:00 for the 9 sets. Stay as heavy as is reasonable for you. Some people can come down this ladder much heavier than they went up.

Partner WOD Airdyne while partner holds a plank/planche Accumulate 100 calories.

You can only start biking once your partner is in the plank or planche position.

Then Use the mastery chart to pick up where you left off on

-GB Front Lever

-GB side lever

-GB manna