Today we will do a benchmark WOD from CrossFit. The benchmark WODs were created in order to have a group of standardized workouts that could be used to compare yourself to other athletes throughout the world. CrossFit affiliates typically do the benchmark WODs once or twice a year so that folks can check their progress.
'HELEN'
3 rounds for time
Run 400 meters (1 lap at Dragon Park)
21 x kettlebell swings (prescribed weight for ladies is 35 lbs, but use whatever weight you are comfortable using)
12 x pull-ups (scale = jumping or band-assisted pull-ups)
Check out a demo video from CrossFit
Post time and weight used to comments - we will redo in the winter to check your progress!!
I felt like a slug out there this morning. Blah!
ReplyDelete15:06
Band assisted pull ups and 12kg/26.4lb kettle bell. Thanks for bringing the equipment Gabriella!
DeleteYou are welcome!
Delete14:10 - 2rounds w/ 26.4lb kettle bell, 3rd round w/15 lb db. Band assisred pullups.
ReplyDelete* assisted
Delete