Tuesday WOD 1-12-15
November 30th, 2015
Tuesday WOD 1-12-15
WOD – Tuesday, 24/11/2015 - CrossFit Brisbane
WOD
[A] “Helen”
3 rounds for time of:
Run, 400m
21 Kettlebell Swings, 24kg (16kg)
12 Pull-ups
Skill: Double Unders – 4 Rounds of Tabata 20 seconds on 10 seconds off.
VERY IMPORTANT: Get your last 1rm for all lifts (Back/Front/OH Squat, Shoulder Press, Deadlift) and take 20% off them!!! Thats right – reduce the load. This cycle is about improving your endurance, form, depth and maintenance. Do not ignore this and bust yourself!!!
Strength: Shoulder Press 4 x 10 @ 65% (Less 20%) of your 1rm. Focus on locking the core on.
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