Death by Burpees and Kettlebell Swings for 10min:
With a running clock perform 1 Burpee and 1 Kettlebell Swing the 1st min, 2 Burpees and 2 KBS the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back.
“HELEN”
3 Rounds For Time: (16min cap)
400m Run
21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12
12 Pull-Ups RX+ Chest to Bar
Flexibility Development
2x20sec Couch Stretch
2x20sec Prisoner Heel to Wall Calf Stretch
2x20sec Head to Floor Straddle Stretch
2x20sec Butterfly Stretch
2x20sec American Splits
2x20sec Chinese Splits
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands
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Home WOD
Death by Burpees and Weighted Swings for 10min:
With a running clock perform 1 Burpee and 1 Swing the 1st min, 2 Burpees and 2 Swings the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back.
rest 5 minutes
3 Rounds For Time of:
400m Run
21 Swings
12 Push-ups
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