Monday 170522

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Strength

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Overhead Squat

10 – 10 – 10

Add load each set, finish heavier than last week.

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WOD

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Helen

Complete 3 rounds for time of:

Run 400m

21 Kettlebell Swings, 55#/35#

12 Pull-ups

Compare to: 8/30/16, 9/7/15, 4/20/15, 4/15/14, 6/17/13, 8/28/12, 10/30/12, 6/13/11, 9/28/11, 8/4/10, 4/19/10

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Have you tried it yet?

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Benchmark WOD: Helen!

Oh Helen. Not the worst of the girl WODs but done correctly she’ll show you how tough she can be!! The goal of this WOD is to go hard. There’s a potential to over-pace this workout because of the 400m run, because we know how you love to run! But this would be a mistake. We need this thing to be kept at a high intensity with minimal breaks. To help with this today we’re going to give some instructions on how many breaks you’re allowed during each round of KBS and pull-ups. For example, if you break the KBS a specific number of times, you’ll move on to the pull-ups regardless of if you’ve hit 21 reps or not. Why? Because micro sets with rest in between drastically bring down the intensity. We want you to get the right stimulus from Helen and this is a tool that we can use to help with that. 

We will explain it thoroughly during the WOD briefing so don’t worry, we’ll have you all dialed in to crush this thing!