Fitness – Performance – Sport
A. Helen
3 Rounds AFAP
400M Run
21 x American Swings @ 1.5 pood/1 pood
12 x Pull-ups
15 min Cap
B. Optional w/a partner (You go I go)
10 Rounds
10 x Ring dips or bar dips
-Post results under comments
Call us: 507-206-4611
11:29….
Red Band Pull Ups…
3 minutes of plank holds (20sec straight, 20 sec left, 20 sec right)- no break
2 x 20 walking lunges w/Blue KBs
Helen 14:20
Green Band pullups
1.5pd KB
9:53 Rx’d pullups fell apart on last round and run was slower than it should have been
Helen 11:27rx
Row1k
Back raisers
Ghd sit-ups
A. Helen – 13:30 @1.5 pood and jumping pull-ups. First time doing American swings, wow a lot harder!
B. Planks
A. Helen: 10:07 (row, 1pood)
10:49 Rx(PR)
Helen: 11:54
First time Helen! 11:41 Rx
First time with Helen. 14:05.
Russian swing – Blue kettle bell, jump up pull ups.
Helen!
10:14
Red band pull ups
1 pood
Helen: 10:56, 1.5 pood Russian swings.
Bar Dips: You go….I go. 5 rounds / 10 dips per round per person.
Strength WOD: Worked on (1) Cleans, 95, 115, 135, 155 165, failed at 175 lbs, (2) Bar Dips, 3 rounds — 6 strict, 6 kipping (I couldn’t do any 6 months ago), (3) Strict Pullups, 3 rounds — 5 strict, and (4) 50 sit-ups.
Both Helen and Strenth WOD were good work outs. Really enjoyed Helen!!!!
Helen: 11:30Rx
Helen: 13:40 1 pood, green band pull ups
Helen: 12:50 Black band, pink pood. (Russian) First time running this year and was glad my knee didn’t bother me.
Hadn’t done pull-ups in awhile.