NEWS
- Marathon Monday Schedule: 5:30a, 9a and 5:30p classes ONLY!
WOD
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
WOD Guidance & Goal: xHelen is a benchmark workout we repeat almost every year as a way to measure your fitness gains. Fight to do every round of kettlebell swings unbroken. The pull ups get “grippy” after the kettlbell swings, try to do bigger sets to start then chip away at fast singles. Aim to finish in 8-12 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
Run or Row
3 rounds:
100m fast
100m easy
10om fast
200m easy
100m fast
300m easy
100m fast
400m easy
200m walk
16:05 – 26#, green and red KPU
11:02 Rx (1:31 PR) all pull ups in sets of 3
You were flying!! #morefit
12:06 rx
Need to work on connecting KPU
11:04 (44# russian kbs, deficit ring rows – did a few pullups warming up – getting there)
10:56 w/ 35kb
El Guapo
8:34 rx
10:41 Rx
Awesome!
9:26, 3 strict pull-ups per round
Just happy to be using both arms for KBS’s & hanging from the rig
12:40 rx
Moderate-ish pace on the run; kbs unbroken; and fast singles on the pull-ups. Good times.
9:35 Rx
11:25 rx (1:54 pr)
Nice job!
10:11 ski erg
13:30. 26# / Black band strict Pull- ups.
13:03 Rx
14:41 last time Rx. Discovered that fast singles make a big difference rather then even doing 2/3 and resting.
9:48Rx Pr by about 50 secs.
def was a good (but painful) strategy to really push the first run, and then go as fast as possible without dying the rest of the way.
12:14 rx
Should have pushed the first two runs more. All pull-ups done in singles (jumping down in between). Gotta figure out how to link them and shave some time off!
But felt good for my first Helen!
9:09 Rx
10:16 15c bike/26# russian/self-assisted pull-ups
10:46rx
16:10 (I think that was the time called out) 26# KB – note to self: did pull ups on back rig – long way from door
10:07 rx
11:49 Rx…..sluggish today
12:44 Rx, pull-ups slowed me down
9:50rx (:07pr)
10:06 Rx
On April 17 in Lancaster 16:00 35#, 2 rounds 2PBPUs, 1 round 3PBPUs
11:09. 25 cal bike for run.
15:18 – 26#, blue band strict (6).