Helen
HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

Love this kind of workout! Worked on locking my arms out on kb swing. Hard to do.

Six rounds for time of:
50 Squats
50 Pushups

Bear warm up after 400 m run
Max weight 135#

amrap 7 b-bjo
emom 7 dl 102 kg

in 20 min
50 cal row, 2 rest
35 cal row, 1:30 min rest
20 cal row, 1 min rest
35 cal row, 1:30 min rest
50 cal row

Snatch (Hang)
3-3-3-1-1
75-85-95-95-105 (missed)

Jackie
Row 1000m
50 Thrusters @ 45lb
30 Pullups (red band)

HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

5:40 for the 2nd part. Did do hand release push-ups though. Seems to be something the trainers are pushing (valid push)" chest on the ground" so I might as well start doing HRPU's from now on.

3 rounds for time of:
25 KB swings @ 55#
25 GHD sit-ups
25 back extensions
25 knees to elbows

Only did GHD sit-ups for first round... lower back stated hurting during them. Switched to abmat sit-ups

Grace for time:
30 clean & jerks @ 135# (did 115#)

HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

Finished Helen in 17:03 with green and blue bands and green kettlebell.

Finished the other in 8:05