Warm-up Drills
I. Run 200m
3 Rounds of
5-7 x Gymnastic Kip (kipping practice)
7 x Russian KB Swings
14 x Deadbugs
II. Mobility & Yoga Poses
Notes: Working just the kipping position focusing on ‘scaps to extremities’ in moving the body from global arch to global hollow.
“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups
Notes:
Scaled “Helen” is as follows,
3 Rounds for time of
Run 200m
21 x American KB Swings (scaled KB weight)
12 x Scaled Pull-ups or Ring Rows (1:1 for reps)
Post scores to comments.
Post WOD Skill & Drills
Pick one for each round, pick the same one for all five rounds, or work through in order of all movements x 5 Rounds… get after those skills, ninjas!
5 Rounds for quality of
A. Handstand Work 1-2:00 work
B. GHD Posterior Sets/Reps
A. Select one or more of the following
10 x Shoulder Taps
15 to 25ft x Handstand Walk
:20 x Handstand Hold (Free)
:25 x Handstand Hold (Wall)
B. Complete for quality as one set of 12 reps, combined from the two movements shown
6 x Hip & Back Extensions
6 x Back Extensions
(perform as one combined set of 12 reps)
Rx+
6 x Hip & Back Extensions
6 x Glute Ham Raises)
Post training to comments.
Helen: 13:45 (25# G2OH)
“Helen”: 14:38 (75#)