A. planche holds
Beginners: planche plank, 30 sec, rest 1 min x 3 sets
Intermediate: Planche with bands, hold for 3 sec, rest 20 sec x 2, rest 1 min x 3 sets
Advanced: planche on parallette bars, 3 sec hold, rest 45 sec x 5 sets. If your elbows bend you are not ready for the bars.
B. For Time:
800 meter run
KB Swing x 25 reps 35/50 lbs
Push Jerk x 7-15 reps 105/155 lbs
rest 7 min
C. For Time:
Row 1000 meters
25 Renegade Rows 25/40 lbs
One renegade row is 1 push-up, pull to the left side and pull to the right side.
Great workout today morning crew!
ReplyDeleteAwesome perseverance on the Renegade Rows Heidi.
And so inspiring to see Sam break a new World Record on her benchmark test of Helen!
Great work at lunch everyone! Congratulations to Jen for shaving 2 minutes off her 'Helen' time!
ReplyDeleteomg, renegade rows!!!!!! i haven't see those on a WOD for so long! and woe is me, i can't make it to the gym today!!
ReplyDeleteAre we just suppose to do Helen whenever or?
ReplyDeleteI seem to have a bit of a flu this week but I did Helen last week, does that count? First time as prescribed for that one!
ReplyDeleteRebecca