8.29.16 “My Seven Helens”

August 28, 2016


On September 10th we will all be participating in the LIFT UP AUTISM WOD at both locations!!! How you participate is up to you. You can register for $35 and receive a sexy ass T-shirt, you can donate $10 and participate in the WOD or you can just participate in the WOD and help spread awareness for AUTISM!!! Please follow the link to either http://crossfitbridgewater-liftupautism.eventbrite.com OR http://crossfitdartmouth-liftupautism.eventbrite.com

FITNESS & LIFESTYLE

“My Seven Helens”
7 Rounds of:
Every 5 Minutes complete the following for time:
400 meter Run
21 KBS (53,35)
12 Pull ups
Rest Remainder of 5 Minutes
really good rounds are sub 3 minutes

SCALED OPTION
5 Rounds of:
400 meter Run
21 KBS
12 Pull ups
Rest 2 Minutes Exactly Between Rounds

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 Sets of:
Max Ring L-Sit Holds
Try to accumulate at least :20 seconds each set

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
10 Rounds
:30 seconds on :30 seconds off
Run, Row or Airdyne

OLY
Every 2:00 for 7 sets
Haulting 3 Position Squat Snatch
Pause for 3 mississippi’s at these positions then snatch from vertical Hang
1. 2 inches off ground 2. Just below the knee – mid knee cap 3. Vertical Hang – Hip crease
–add weight each set but only if form is perfect
PERFORMANCE & SPORT

A. 5×3 Strict Muscle Ups with last rep hold L-sit for max seconds

B.”My Seven Helens”

C. DB Row – Kneeling on bench
4x 6-8 Reps – heavy

D. Extra Credit OLY or Endurance
this should be a separate session.

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