Friday, 7/17
Base Camp, 7/18/2015
July 15, 2015Announcing: Weightlifting for Women Seminar!
July 17, 2015
Warm-Up
3 Rounds of
20 Jumping Jacks
5 Hanging Scap retractions
20 Band Good Mornings
5 Inchworm in place
20 Mountain Climbers
5 Band Dislocates
Met-Con – “Helen”
Prep:
1 x 20 High Knees + 5 Russian KB Swings + 5 Kip Swings
1 x 20 High Knees + 5 OH KB Swings + 5 Kip Swings
1 x 20 High Knees + 5 OH KB Swings + 5 Pull-ups (scale to whatever version to be used in workout)
Work:
“Helen”
3 Rounds for time
400 M Run
21 KB Swings (24/16 kg)
12 Pull-ups
– Follow immediately w/ 400 M cooldown – start with light jog, walk last 200M
Accessory
3 Rounds, NFT,
15 Tube Face Pulls
15 DB Wrist Extension
