Big congrats to Tahni and Karl for placing 2nd and 3rd respectively overall on the weekend at Smash Clash! Awesome work to by all the competitors, especially our Adapt crew.

Adapt Crew at Smash Clash 2014

Adapt Crew at Smash Clash 2014

Monday 08.12.14

A. Strength

  • Max Snatch! (15min)

Notes: work up to a max, not necessarily a 1rm.

B. Conditioning

  • Helen!! (14min cap)
  • 3RFT:
    • 400m run
    • 21 OH KB Swings (24/16)
    • 12 Pull-ups


  • 14min is a bit longer to get this done so take a good crack at it.
  • FF scale pull-ups to ring rows and OH KB’s to Russian KB’s

The Adapt Christmas Party is this Saturday ($10) so make sure you hit up a coach to pay and get your spot! Its going to be a fun day with a WOD at 1030am and followed by BBQ lunch at 12. Last years was a hoot with many shenanigans and good times had by all.


Post loads, reps and training notes to comments.

Past times Helen has been programmed