[accordions]
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-3 RNFT 5-15 reps
Press ups/Pull ups
GHD Sit ups/Reverse Hypers
Squats/Overhead Squat
-Box Breathing in,out,hold :5 x2
-Just before the wod Run/row 2x :40 on, :20 off, :30 on, :15 off, :20 on :10 off, :10 on, 1:00 off
[/accordion]
[accordion title=”Strength”]
-None today
[/accordion]
[accordion title=”S&C WOD”]
-Helen
3 RFT
400m Run
21 KBS 24/16kg
12 Pull ups
Or
5 RFT
5 Wall Climbs
10 Broad Jumps 6′
15 KBS 16/12kg
Run 50m x2
[/accordion]
[accordion title=”Assistance”]
-Clean
Heavy single 5-8 sets.
[/accordion]
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[/accordion]
[accordion title=”Intent”]
Helen is a really good benchmark, running, lifting weights and gymnastics (pull ups). This is good to do at % for the taper. Then practice some heavy cleans.
[/accordion]
[/accordions]
