© 2017 by Dynamo Academy

WOD - Monday, May 21, 2018

May 21, 2018

MONDAY HOURS

Crossfit Classes: 10am & 11am

Open Gym: 12-2pm

 

A.  PNF calf wall, Toy Soldiers, Walking Dynamo, Frog, Jump Squats, empty bar Front Squats, wallwalks, frog/crow

 

B.  CLEANS

-3 minute EMOM, 3 Squat Cleans @60

-1 minute

Rest-3 minute

EMOM, 3 Squat Cleans @70

-1 minute Rest

-5 Minute EMOM, 2 Cleans @ 80

-6 minutes to perform 4 attempts @85+

 

C.  HELEN

3 Rounds for time:

400 Meter Run

21 KB Swings (1.5 pood)

12 Pull-ups

 

Or With a Partner

 

2010 GAMES - PYRAMID DOUBLE "HELEN"For Time:

Run 1,200 meters

63 Kettlebell Swings (1.5/1 pood)

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

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