Combination of a couple Classics...
Hellen & Kelly...
Warm-Up
2 Rnd ~
300-500 Slow Row
5 Spidey & Reach (ea side)
7 Slow Scap Retractions
9 Pike Sit Ups
---------------
2-3 Rnds ~
1-2 Strict Pull Ups
1-2 Kipping PU
1-2 TTB
--------------
PRIMER (if you like)
200m Slow Jog
10 Air Squats
10 Box Jumps (Step Downs)
10 KBS
60s REST
200m Jog
7 Wall Ball
7 Box Jumps
7 KBS
60s REST
100m RUN (faster pace)
5 Wall Balls
5 Box Jumps
5 KBS
REST 4-6 MIN and Begin...
KELEN HELLY
For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
400m Run
30 KB Swings (50/35)
400m Run
30 KB Swings (50/35)
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
GYMNASTICS COND.
4 Rnds (for work...not time)
2m Slow Bike (Recovery)
2 Bar MU
3 C2B
4 TTB
~ Scale this to what you can do...no Bar MU... do 3 C2B + 3 TTB...
Goal is to do a couple exercises on the bar w/o letting go...
We ran outside...set the whole thing up outside actually...
2 laps around the circle...
A.Johns ~ 22:13
Lizzy K ~ 18:35
Syd ~ 19:03
Val ~ 19:58
tb ~ 18:45
Surrender to God, and He will do everything for you.
sb - 18:30 RX - except used 44# KB (heaviest I have) Love how close tb and I are on these. Ripped up my other shin on box jumps. Even was thinking the whole time slow and smooth.
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