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WOD

“Ladybug” Kelly Helen (Time)

“Ladybug”

3 Rounds For Time:

1 Round of “Kelly”

1 Round of “Helen”

33 min Time Cap

1 Round of “Kelly”:

400 Meter Run

30 Wallballs

30 Box Jumps

1 Round of “Helen”:

400 Meter Run

21 Kettlebell Swings

12 Pull-ups

RX+-Same as RX

RX -20/14#, 10/9′, 24/20″, 53/35

50-59 -14/10#, 10/8′, 20/16″, 35/26#

60+ -10/6#, 10/8′, Step Ups, 26/18#,200m Run

Basics

Kelly= 200m Run, 10 WB, 10 Step Up

Helen- 200m Run, 10 KBS, 6 Ring Rows
DESCRIPTION

Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts

1 Round of “Kelly”:

400 Meter Run

30 Wallballs (20/14) (Kilos: 9/6)

30 Box Jumps (24″/20″)

1 Round of “Helen”:

400 Meter Run

21 Kettlebell Swings (53/35) (Kilos: 24/16)

12 Pull-ups

This is a longer, balanced piece that includes gymnastics, weightlifting, and cardio

The intended time range here is between 20-30 minutes

BOX JUMPS

These are regular box jumps, so we’ll stand to full extension at the top of each rep

Jump up to the box to complete this station as prescribed

While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when training to avoid injury

WALLBALLS

Choose a weight that you can complete for 50+ reps unbroken when fres

KETTLEBELL SWINGS

Choose a load that you can complete with 1 break max within the workout

These are full swings, finishing all the way overhead

PULL-UPS

If you have 21+ kipping pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, reduce reps.