Friday 04262013

Kettlebell class at CFP
Kettlebell class at CFP

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 

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15 Responses
  1. Sara J

    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

  2. Paul Bye

    A. Helen – 13:30 @1.5 pood and jumping pull-ups. First time doing American swings, wow a lot harder!
    B. Planks

  3. Steve Vinz

    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!!!!

  4. DK

    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.