Caturday WOD

Hello all,

Time for a spin on a classic – partner style!

Meet Helen – 3 x 400m run, 21 kettlebell swings, 12 pullups (yes, pullups today too!)… today you and your partner will take her on together, both completing the full complement of reps.  Great times!  Fun times!  The best of times!



Today’s Workout

Buy-in:  Athlete’s choice of – 50, 100, or 150 double unders (or 200 single skips) – rest as needed, ease into these and do sets of 20 – 40 unbroken.

Then – get in a partnership, can be a mix of Zones!  Make a team name, CAT theme!

WOD:  “Partner Helen”

This is a relay-type deal – one partner will run the 400 while the other is completing the kbs and pullups.  This will turn it into an interval type WOD so push those runs and get the swings and pullups unbroken!  Total time for your team to complete all 3 rounds (each) is your score. 

Rx – 3 rounds for time of 400m run, 21 kbs (35/55), 12 pullups

Zone 2 – scale KB as needed, assisted pullups, 300m run

Zone 1 – scale as needed

Cash-Out:  Handstand pushup practice – get a spotter and some yoga mats.  Scale as needed – aiming for 30 perfect reps.


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