Helen’s cousin
If you’ve been doing CrossFit for a while, chances are you’ve gone the benchmark Helen. She’s a bruiser of a WOD that’s a combination of a run, kettlebell swings and pull ups.
Today, we’re taking that structure but replacing all the movements with different movements that have similar effects or intents. The row should be just fast, like the run. The box jumps should be explosive, just like the swings. And the toes to bar should give you a solid dose of pulling.
Burn through this one – it wasn’t built for down time!
STR:
Ring Dips – volume training
WOD:
3 rounds
500m row
21 box jumps (24/20)
12 ttb
Str: got in some solid EMOM ring dip work (2x per minute for 15 min)
WoD: 13:00 Rx
Str: 4 dips every minute
WOD: 13:16 RX
WOD: 14:39 rx
STR: 5 dips the first 6 min, 3 dips the rest of the time
WOD: 11:33 Rx
WoD: 13:03 with ring TTBs