WEDNESDAY

calf pumps, birddogs & windmills.

rig warm up – aiming for scap/lat engagement

Movement Warm-up

·  Kettlebell Swings

·  Pull-ups

Focusing on:

·    Active shoulders and core

·    Braced glutes

·    Hip drive

Benchmark WOD

“Helen”

3 Rounds For Time

20 Minute CAP

·   400-meter Run

·   21 Kettlebell Swings (RX 24/16 Kg)

·   12 Pull-ups

Benchmark Wod Times:

·    Beginner: 15-20 mins

·    Intermediate: 11-14 mins

·    Advanced: 9-10 mins

·    Elite: <8 mins

Working on:

·   Short recovery time btw rounds

·   It’s a benchmark wod so GO HARD and give yourself a target to beat next time.

Extended cool down

·    5-10 minutes recovery calories or run

·    ROM wod

·    Rolling & Stretching