Saturday
Warm-up
Warm-up
1 ROUND
100m Run
10 KB Deadlift
10 Scap Pull-Ups
10 Hollow Rocks
100m Run
10 KB Deadlift
10 Scap Pull-Ups
10 Hollow Rocks
Into…
2 ROUNDS
100m Run
8 Russian KBS (AKBS in Round 2)
8 Kip Swings
8 Up-Downs (Burpees in Round 2)
Skill
Metcon
3 SETS
Complete one of the below Complexes…
Complete one of the below Complexes…
Option 1…
2 Kip Swings
+
1 Hips to Rig
+
1 Bar Muscle-Up
Or…
Option 2…
2 Scap Pull-Ups
+
2 Kip Swings
+
2 Kipping Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
Workout
“HELENA” (Time)
3 ROUNDS FOR TIME
800m Run
32 KB Swings (70/53)|(53/35)
10 Bar Muscle-Ups
800m Run
32 KB Swings (70/53)|(53/35)
10 Bar Muscle-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
NOTE: New Benchmark. Option for Russian KB Swing.
