Indoors/ Outdoors
Warm Up
6:00 EMOM
-200M Run
-12 Toes To KB
-10 Russian Swings into 10 American Swings
Mobility
Lat/Forearm Rolling
Lat/Forearm Stretching
Indoor Midline Crush
2 Rounds
1 Minute at Each Station
-Strict T2B/Leg Raises
-Hollow Rocks
-Hanging L-Sit Hold*
-Dragon Flags
-Rest
*Modified L-Sit = Knees Bent
Outdoor Midline Crush
2 Rounds
1 Minute at Each Station
-Abmat Sit-ups
-Hollow Rocks
-Plank Hold
-Jack Knives
-Rest
WOD (30 min cap)
“Double Pyramid Helen”
Run 1200 Meters
63 Kettlebell Swings 1.5|1
36 Pull-Ups
Run 800 Meters
42 Kettlebell Swings 1.5|1
24 Pull-Ups
Run 400 Meters
21 Kettlebell Swings 1.5|1
12 Pull-ups
Level 2 – 1|0.75
Level 1 – 0.75|0.5 800/42/24, 400/21/12, 200/12/6
MOD WOD
“Pyramid Helen”
Run 1200 meters
63 Kettlebell swings, 1.5|1
36 Push-ups
Run 800 meters
42 Kettlebell swings, 1.5|1
24 Push-ups
Run 400 meters
21 Kettlebell swings 1.5|1
12 Push-ups
Level 2 – 1|0.75
Level 1 – 0.75|0.5 800/42/24,400/21/12,200/12/6
Extra Work
EMOM15
Min 1 – 5 Kipping Deficit HSPUs*
Min 2 – 5 Strict Pull Ups**
Min 3 – 100 ft Sandbag Hug Carry 140|90
*choose a deficit where you can get the first round unbroken
**add weight where possible