Warm-up:
2 min. Bike
30 Air Squats
20 Push-ups
2 min. Bike
30 OHS (PVC)
20 Sit-ups
10 Pull-ups
WOD:
“Helen”
Three rounds for
time:
Run 400
meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CW: 14:25 (but he messed up his time!)
LW: 11:18 (I did Supine Pull-ups)
This what we did last time (8/20/13):
CW: 16:53
LW: 15:55 (I did Kipping Pull-ups with a band last time)
This what we did last time (8/20/13):
CW: 16:53
LW: 15:55 (I did Kipping Pull-ups with a band last time)
Cool Down:
50 Big Blue Ball Sit-ups
50 DU's
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