Level 1

“Helen”

3 Rounds

400 meter Run

21 KB Swings, 35/18#

12 Ring Rows (make them crazy good ones!)

Level 2

3 Rounds

400 meter Run

21 KB Swings, 44/26#

6/3 Pull Ups

Level 3

“Helen”

3 Rounds

400 meter Run

21 KB Swings, 53/35#

12 Pull Ups

Level 4 Rx

“Helen”

3 Rounds

400 meter Run

21 KB Swings, 53/35#

12 Pull Ups

*Less than 9 minutes

Motivation

You totally got this.

Strength

Back Squat 10 emom for 5 minutes

Press 4x 2 @90 then 1 x AMRAP @90%

Strategy

From Justin, March 13th:

How fast can you do three 400 meter runs in.  We have been doing a good amount of kettlebell swings recently so you may have a good idea of what you can do on those.  Try to pick a weight that will allow you to complete the 21 swings in 60 seconds.  The pull ups should also take no longer than a minute.  I would like to see everyone complete this workout in less than 12 minutes.  If you look at the level 4 qualifying time needs to be less than 9:00 minutes.  That is also a good benchmark of where you can strive to be regardless of the level.  We all have our weaknesses.  Maybe it is running or pull ups.  Whatever it is, let us do our best to improve in those areas.

 

Compare to April 15, 2015

March 13, 2015

I also found:

July 29, 2014

December 17, 2013

December 26, 2011

Get more Awesome: Banded shoulder stretch 2 minutes each side.