A. Power Clean
- 15 mins to build to heaviest of the day.
Or EMOM 15
B. “Helen”
3RFT
- 400m Run
- 21 KBS (16/24)
- 12 Pull ups
15 min cap
Or/
“Helen Rx Plus”
3RFT
- 400m Run
- 21 KBS (24/32)
- 12 Chest to Bar Pull-ups
Train for change
A. Power Clean
Or EMOM 15
B. “Helen”
3RFT
15 min cap
Or/
“Helen Rx Plus”
3RFT
“Dissecting Kelly”
In teams of two, complete as many rounds as possible in 30 minutes of:
Team members will alternate tasks, with only one member working at any one time.
Finisher: 1km Bike Time Trial
Abbate
1 mile run = 2 laps of 800m
35 min cap
A. Front Squat
E2M
B. EMOM 16 (4 rounds)
A. Gymnastics Practice
Pick 1-2 skills and spend 15-20 mins on specific drills and practice
If unsure or building strength, then perhaps do EMOM 15 (5 sets)
B. 12 min AMRAP
A. Deadlift
B. For time
15 min cap
A. OHS
E2.5M
B. Open Workout 18.3
14 min AMRAP
A. Split Jerk
E2M
B. For time
12 min cap
The Seven
7 Rounds for time of:
45 min cap
(6.5 min rounds)
A. 15 mins to build to heaviest complex
Power or squat
B. 3RFT
12 min cap
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