Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
20 minutes of:
Even minutes: 2 Deadlift clean pulls, 20-30% over max clean
Odd minutes: 2 Bench press @ 80% 1RM (Watch this MWOD for movement prep)

WOD:
“Short Helen”

Three rounds for time:
200m Run
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

Mobility (aka, The Last Round):

Post loads and WOD time to comments.

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Pull-up May: Our final pull-up progression, CrossFit Invictus

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GWOD has posted two more videos in the butterfly pull-up progression. If you are working on the butterfly, these progressions will help you nail the technique!

Media:
Tuesday WOD, June 11, 2013

5 thoughts on “Tuesday WOD, June 11, 2013

  • June 11, 2013 at 7:50 am
    Permalink

    275# clean pull

    235# bench

    Slow Short Helen. I think it was 10:23.

  • June 11, 2013 at 8:07 am
    Permalink

    Actually did 4 deadlifts 145 lbs
    2 bench at 90lbs
    WOD 7:14

  • June 11, 2013 at 9:12 am
    Permalink

    145 Clean Pulls, 95 to 105 Bench
    Short Helen 9:16 ish RX

  • June 11, 2013 at 2:24 pm
    Permalink

    Leanfit 11:04

    Coming back slow.

    This is the most activity the board has seen in a few weeks.

  • June 11, 2013 at 7:12 pm
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    First day back after a month off. I am probably going to be really sore. Not like a 2 day sore, but like a 6 day sore.

Comments are closed.