Saturday – WOD

“Helen”

Three rounds for time of:

400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups

Post time to comments.

One of 100 at 225 lbs.

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14 Responses to Saturday – WOD

  1. Jason Y says:

    Helen: 8:35

  2. Lindsey says:

    Helen: 13:16

  3. Andrew says:

    Helen: 11:57

  4. Brent says:

    Snatch up to 205, F212 heavy today, legs and shoulders beat up
    OH squat up to 265×1, then went for 15 reps over bw (195)
    Dropped it on rep 13.. I WILL get 15 next time.

  5. jay Ernst says:

    10.42, Sloppy reps on the kb swings on the last round. Great job Jason, you were a machine today

  6. Neil says:

    10:19. Its a long road back.:)

  7. Stephen says:

    90 minutes of deep tissue work.

  8. McNaughton says:

    OPT 2011
    part 1:
    A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
    A2. 25 unbroken chin ups x 6; rest 4 min
    B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec

    4+ hours

    part 2:
    Row 45 sec @ 95% effort
    Rest 4:15 x 4
    (10 min – AMRAP Clap Push Ups – 5 attempts)
    Row 45 sec @ 95%
    Rest 4:15 x 4

    A1.165/185/205/185/205/225
    A2.UB/UB/20+5/15+10/5+5+15(sweat)/10+10+5
    B.All unbroken but no reach to ground in order to take some stress off lower back. Kept ROM full at hips.

    Part 2 in a bit.

  9. Greg Harris says:

    Helen: 11:32. 440 meter run, 60lb kettlebell, ring pullups. I’m sunbaked and about two gallons deep. I should do this one again back at the gym.

  10. McNaughton says:

    Part 2 (see above)

    Times are 500/m pace

    1:28-1:30 sets 1-3
    1:27-1:29 set 4

    Clapping Pushups: 15/12/10/10/9
    90 sec rest b/t

    1:28-1:30 sets 5-6
    1:31-1:34 set 7 (WALL!)
    1:26-1:28 set 8 (Break wall down…)

  11. Andrea says:

    15:12 (bb) – 5 min pr

  12. Lee says:

    Helen 28:24
    tried to do the pullups with no band (against advice from Arjuna), wasted my arms then had to use the white band and spent a long time trying to finish the last segment of pullups.

  13. Amy TV says:

    Helen: 16:05
    skinny white band

    Improvement from 3/10 when I did the blue band in 15:40

  14. katyv says:

    11:30

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