Today we are throwing it back to another classic CrossFit Benchmark WOD. “Helen” will test your cardiovascular capacity, as well as your ability to move moderate weight and your bodyweight. This is a great WOD combining a metabolic run, a weighted lift, and a gymnastics pull. Programmed once before on 8/6/2014, make sure you check your progress over the last “almost” year: 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