HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

12:47 Rx / 6:27 Rx on this one.

First Helen, pull-ups were harder than I expected. Good effort, need to work on kipping with rhythm.

Start new round every minute.
(add one burpee each round)
The workout is over when you can't make
it to the minute anymore.
One bar over burpee
One Power snatch 40/25
Two Ohs 40/25
-REST 5 Minutes-
One bar over burpee
One power clean 70/50
Two front squats 70/50
-REST 5 Minutes-
25/20 Cal row
25 Burpees
25 Wall balls

0-10 build upto a heavy split jerk
12-18 mins (6 min TC)
Perform 30 STOH@60-70% then 30 BOB
21-28 mins perform a 7 min amrap for quality of-
10 pistols
30 DUs
10 press ups
30-34 mins RMU practice
35-39 mins tabata core or mobility

4 x 3 min ON: 2 min OFF

Buy in: 20 GHD sit-ups

AMRAP in remaining time
5 burpee pull-ups
6 alternating box step-ups 2x15 kg DB

Tabata:

• air squats
• "chair" dips
• "chair" jumps
• sit-ups

Did this WOD with everyday household items, hence the ghetto style. Did "chair-dips" and box jumps on house chairs. Was pretty awesome, although a little dangerous....kitchen chairs were quite wobbly. Not recommended!

Superkids:
10 min joka alkava minuutti 3 x thruster (10 p käsipainot) + 5 varpaat tankoon

Ninjat
12 min joka alkava minuutti 5 x thruster (10-20 kg tanko) + 7 varpaat tankoon

10 burpeeta jokaisesta kesken jääneestä sarjasta.

Murph

Run 1mi

100 pull-ups (used blue band)

200 (pushups-MOD to the knees)

300 Squats

Run 1mi

Did 20 rounds of Cindy to break it up

I cramped up about half way through the first run. First 6-7 rounds were good...middle section was tough going...last few rounds picked up the pace. The first half of the second run (out to cone) was evil...uphill with wind in face, wobbly legs from squats. I recovered by the time i got out there and picked up my pace considerable on the way back in. Overall, a decent first effort.

Split jerk 3x2x80%
Power Clean 5x2x70%
Front squat 3x3x80%

21-15-9
Dead Lifts (Rx 225)
Hand Stand Pushups (knees on box)

5X3 Front Squats

WOD:
3 Rounds For Time-
50 Double Unders
21 Kettle Swings (Rx #53)
12 HSPU