HAVE A GREAT HOLIDAY!!!

 

TODAY’S WOD (workout of the day)

 “HELEN”  today we’ll do the rowing version!

Rx’d

Three Rounds for Time:

Run 400 meters or Row 500 meters

21 Kettlebell swings 1.5 Pood (24kg or 54 lb)

12 Pull-Ups

 COMPARE YOUR RESULTS TO 10/1/09

Explanation:  Do your CrossFit Warmup.  Start your stopwatch or note the clock.  Run 400 meters(.25 miles) then immediately do 21 kettlebell swings with the 24 kg bell or a 55 lb dumbbell, then right to 12 pull-ups.  That’s one round.  Do 3 rounds total for time. 

PLEASE DO NOT DROP THE KETTLEBELLS, EVEN ON THE RUBBER MATS, THE HANDLES CAN BREAK.  Thanks!

Kettlebells are a Russian invention.  The “POOD” is a measure of weight.  1 pood is about 36 lbs, 1.5 pood is 54 lbs etc.

Use and swing a dumbbell if you don’t have kettlebells, row 500 meters as a substitute for the running if you choose but note that in your results so you can accurately measure your progress the next time you do this workout.  Post your results to the comments for this post.

SCALED WOD:  This is a suggestion of how we might scale this workout for your own fitness level, the unscaled WOD’s are designed for the elite level athlete and are meant to be scaled accordingly for your fitness level.  Adjust weights, distances or reps as needed.  Post your results to the comments for this post. 

Three rounds for time:

Run 400 meters or row 500 meters

15 swings with 15lb to 25lb kettlebell or dumbbell

9 pull-ups assisted by bands or machine as needed

 

BEGINNER:

Three rounds for time:

Run 200 meters or row 250 meters

12 swings with smallest kettlebell or 5lb to 10lb dumbells

6 pull ups assisted by bands as needed

This entry was posted on Thursday, December 24th, 2009 at 6:16 am and is filed under WOD's. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.