Wednesday 12/28 WOD

Stallions:

  1. With a 10 minute running clock…
    Weighted Strict Pull-Up – Building to moderately tough set of 3 reps.


  2. “Helen”
    3 Rounds For Time:
    Run 400m
    21 Kettlebell Swings (53/35lbs)
    12 Pull-Ups

Colts:

  1. With a 10 minute running clock…
    Tempo Strict Pull-Up – 3 sets x 6-12 reps – Controlled descent (band assisted or reduced reps as needed)
    Rest 2 minutes between sets.
  2. “Helen”
    3 Rounds For Time:
    Run 400m
    21 Kettlebell Swings (35/26lbs)
    12 Pull-Ups (Band assisted, reduced reps, or jumping pull-ups as needed)

Mustangs:

  1. With a 10 minute running clock…
    Tempo Single Ring Row – 3 sets x 6-12 reps – Slow and controlled.
    Rest 2 minutes between sets.
  2. “Helen”
    3 Rounds For Time:
    Run 300m
    21 Russian Kettlebell Swings (35/26lbs)
    12 Ring Rows*

*Toes positioned on the blue mat where it meets the black matting. Bottom of ring height set to sternum level.