Today we are throwing it back to another classic CrossFit Benchmark WOD. Â “Helen” will test your cardiovascular capacity, as well as your ability to move moderate weight and your bodyweight. Â This is a great WOD combining a metabolic run, a weighted lift, and a gymnastics pull. Â Programmed once before on 8/6/2014, make sure you check your progress over the last “almost” year: Â http://industrial-athletics.com/2014/08/05/crossfit-alloy-wod-862014-olympic-lifting/
CrossFit Alloy WOD for 5/21/2015:
Mobility:
Mobility for Olympic Lifting
MetCon:
“Helen”
3 Rounds for Time:
500m Run
21 KB Swings (1.5/1)
12 Pullups
Post time to Comments
Platinum: As written above
Steel:
3 Rounds for Time:
Run 500m
21 KB Swings (1/0.75)
12 Pullups
Brass:
3 Rounds for Time:
Run 500m
15 KB Swings (0.75/0.5)
9 Pullups (maybe assisted)
Bronze:
3 Rounds for Time:
Road Sprint
15 KB Swings (0.5/0.25)
9 Ring Rows
Platinum: As written above
Steel:
3 Rounds for Time:
Run 500m
21 KB Swings (1/0.75)
12 Pullups
Brass:
3 Rounds for Time:
Run 500m
15 KB Swings (0.75/0.5)
9 Pullups (maybe assisted)
Bronze:
3 Rounds for Time:
Road Sprint
15 KB Swings (0.5/0.25)
9 Ring Rows