” Helen “
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (26lbs)
12 Pull Ups

Post Scores To Comments.
Competitors
1. ” Helen ”
2. Squat Snatch 5 x 1 -argh!
3. Front Squat 5 x 1 120lbs

3 rounds for time:

20 Kettle Bell Swings 32kg/ 24kg

20 Burpees

130 min

1.Skill
A. Ring muscle up practice for 45 min
- Progressions
- Ring muscle up 10 x 1 reps

B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
Result: 19 reps, PR! :)
B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)
7 5 5 6 7 7 6

2.Conditioning
A. 5-minute AMRAP
15 cal Row
10 Thruster @ 40/30kg (95/65lbs) > 25 kg
Result 1: 2 + 1 thruster
Result 2: 2 + 3 thruster

Rest 3-minutes before part B

B. 5-minute AMRAP
35 Double unders
10 Overhead squat @ 40/30kg (95/65lbs) > 25 kg
Result: 3 + 1 OHS

Rest 3-minutes before part C

C. 5-minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 etc.
Power clean and jerk @ 60/40kg (135/95lbs) > 35 kg
Toes to bar > HSPU abmat + 10 kg plates
Result: round of 9 + 1 clean & jerk

Rest 3-minutes then repeat either A, B or C (your choice, for total of 4 AMRAPs)

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

10 rds of:
10 Clapping Push Ups
10 Deadlifts (185#)

20 Sets on the minute

10 Hand Release Pushups
150 m. run

All sets must be completed within the minute

15 Minute AMRAP

10 Clean and Jerk #135
10 Pull up

21-15-9

Deadlift (DL) #225/150
Box Jump 30"/24"

21.18.15.12.9.6.3

Ground to Overhead

3.6.9.12.15.18.21

HRPU

5 min Rest

100m Sprint on the min for 9 min, total of 10 rnds

Pushed my lungs to the limit, push-ups were shockingly hard at the end. Awesome wod.

15 Minute AMRAP

5 HSPU
10 Air Squats
15 Press W/Med Ball #20/#14
100M Run W/Med Ball

10 Minute AMRAP

-60 Bar Facing Burpee
-30 O/H Squat (95/65)
-10 CTB Pull Up

Record total reps (1 round = 100 reps)