Run 400M
21 Kettlebell swings (1.5/1 pood)
12 Pullups
Then you have 2 minutes at the end of the workout to establish a 1RM shoulders-to-overhead lift.
Post times and loads to comments.
Kristan Clever leading the pack on the first lap of Event 2.
Men's Individual Event 2
"HELEN"
ReplyDeleteSCALED WOD - courtesy of Brand X
Big Dawgs:
as rx’d
women 35#
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#
Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)
Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)
Amber 9:25 (tied my PR)
ReplyDeletetied!? that NEVER happens! you should play the lottery today!
ReplyDeleteIn:
ReplyDelete3rds
10 ball slams
5 reverse burpees
400M row
26lb kb swings
ring rows
11 or 14min and change
out:
30 ab mat situps
Drew Rx double pyramid 19:58 & 235
ReplyDeletenext time 185, 235, 285 three lifts is pushing it.