WORKOUT OF THE DAY

Friday 231117 Handstand Helen

Today, as you might have already noticed, we tackle a twist on the classic girl WOD “Helen”. Instead of each round starting with a run, each will end with a run. This change is fun because in this scenario, the workout finishes with an all out 400m run. In standard Helen, all of the runs tend to be paced out… as there is always more work to do afterwards. Today we change the 12 reps from a “pull” to a “push” that will take most of us a bit longer to complete. Of course, make sure you scale the movement if a standard handstand push up against the wall is not YET in your wheel house. Possible alterations to the prescribed HPSU are (in decreasing order of difficulty)handstands done like this: head to plate, feet on racked barbell, feet on a box, knees on a box, downward dogs. The KB swings are just like standard Helen- American… unless your overhead mobility is compromised- in which case you can do a Russian swing. Have fun.

Handstand Helen
Three rounds for time of:
12 handstand push ups
21 KB swings (24/16kg)
400m run
post finish time and scaling
compare to: Dec 12 2022, May 12 2021, Dec 2nd, 2019, Dec 8th, 2016, June 16th, 2010

Tuesday 231114 For Max Reps

For max reps complete:
1 minute of Cleans (60/45kg)
1 minute of Double Unders*
1 minute of Pull-ups
2 minutes of Cleans
2 minutes of Double Unders*
2 minute of Pull-ups
1 minute of Cleans
1 minute of Double Unders*
1 minute of Pull-ups

post total reps and any scaling
*5 Double Unders count as 1 rep today

Monday 231113 3 RFT

3 rounds for time:
500m row
15 Push Press (60/45kg)
Post finish time and any scaling

Thursday 231109 AMRAP 20

20 minute AMRAP:
1000m Row
20 Push-ups
100 Double Unders
20 Push-ups
post total completed rounds + reps and any scaling

Tuesday 231107 4 RFT

4 rounds for time:
10 Box Jumps (30/24″)
20 Alt DB Snatch (50/35#)
400m Run
post finish time and any scaling

Monday 231106 5 Rounds For Q (+ row sprints)

5 rounds:
:30 Parallette H/L-sit hold
5-10 Ring Dips
250m row for time
-rest as needed between rounds-
post all 5 row times
post all other data in notes

Monday 231030 Chief Style

Five 3 minute AMRAPs:
7 DB Deadlifts (50/35#)
5 DB Hang Power Clean (50/35#)
7 Toes to Bar
-rest 2 minutes-
post total completed rounds + reps
start next AMRAP where you left off in the previous AMRAP

Friday 231027 AMRAP 20

AMRAP 20:
400m Run
30 Walking Lunge Steps
20 Scott-ups (20/15kg plate)
10 Strict Pull-ups
Post total completed rounds + reps and any scaling

Thursday 231026 3 RFT: Row, Press, Bike

3 rounds for time:
500m row
12 Shoulder Press (50/35kg)
0.4/0.3 mile bike
Post finish time and any scaling

Wednesday 231025 5 Rounds Not For Time

Yoga at The Hut at 6pm tonight!

5 rounds not for time:
10 pulls for power (max watts)
Max height box jump
2x50m trap bar farmer carry (100/70kg)
Post highest watts reached
Post all other data in notes