“HELEN”
3 RFT:
400m Run
21 KBS 55/35# RX+ 70/55# MRX 45/25#
12 Pull-Ups RX+ C2B
Rest 4min
“Finisher”
For Time:
400m Single KB/DB or Sandbag or Slamball or Plate Carry 53/35 RX+ 70/53lbs
**Weight must be carried below shoulders (NOT on shoulders), i.e. farmers carry or belly/bear hug or hang carry**
Penalty for setting weight down = 10 push- ups or 5 burpees
Compare to March 18, 2018.
Bench press 85%
5 x 5 @ 135#
Assist on last lift *
–
“Helen”
8:29
Dark & cold! Forearms were numb for pull-ups
*side access door
–
“Finisher”
400m front rack/bear hug carry
60# big soft sandbag
No penalties- 4:35
Bench:
5 x 5 @ 225
“Helen” Rx’d
10:32
400m 55# KB carry
No penalties…buuuut forgot there was a clock running, so didn’t check my time.
Whoops…rowed instead of running.
Bench with 75# DBs x 8 each set
–
Helen with bike-row- bike
9:40
–
4:10
W 55# kb
No penalty
Bench up to 100
Helen RX 11:30
400 m run
21 KBS (unbroken)
12 Pull-ups 7/5
400m farmers carry with 35# KB 3:38
Bench Press-
3×5@185, 2×5@205
“Helen” Rx’d (Run)
9:12
Finisher-55# KB
2:46-No penalties
Bench – 5 x 75, 80, 85, 90, 95
Helen – Rx 10:07
Finisher – 35# KB 3:53
Hottie alert on the blog!
Mini workout today. Lots of stretching.
100 KBS for time 35#
6:36
Bench Press-5 reps on all sets
225, 255, 275, 300, 315
“Helen” Rx’d (Run)
9:41
Finisher-55# KB
2:52-No penalties
**285, not 275, on third set**
Bench
85-95-100-105-115
Helen with row
11:26
Farmers carry W/35#kB
3:26 no penalties
Helen
9:33
Total time
12:33-16:40 = 3:07run
unbroken kb/pullups, and run on helen
Bench Press
E3MOM
5@185#
5@195#
5@205#
5@215#
5@225#
“Helen”
As Rx’d
Everything unbroken
Time: 8:27
*34 degrees at 8am so used access door*
“Finisher”
55#KB No Penalties
Time: 3:39
Bench Press-
155, then 185 x 4 rounds
“Helen” Rx’d (Run)
9:24
Everything unbroken
Finisher-55# KB
3:16-No penalties
Bench
5@185
5@205
5@225
5@225
5@225
Wod RX
8:37
Bench:
1×5@205#, 4×5@235#
WOD Rx:
Helen: 12:19
Carry 55#kb: 20:02-16:19=3:43
Strength:
Bench – 205# all 5 sets, 5X5
__
Wod RX
8:36
Finisher
55#, no penalties
3:18
Bench: sets of 5: 115, 135, 165, 175
*
Helen rxd: 11:23
400 m KB (55#) farmer’s carry: 3:17
9:57 rx Helen
13:57
3:30 walk I think. Math gets hard
Strength: Bench Press
5@185-205-225-245-255
WOD “Helen” Rx’d
8:22
Finisher:
55lb Plate
2:39 – no penalties
Total time: 15:01
Strength with Nikki- have no idea what We went to…
I THINK 75/85/95/105/115??
Helen RX
10:19
Runs got real slow…
Bench: 5 x 5
165, 185, 225, 225, 235(4 reps)
“Helen” Rx’d
Time: 10:17
Run w/55# KB
Time: 3:07
Props to the 5:30pm crew. Tough to get motivated for a late afternoon WOD. Fun class Dan!
Strength
75-85-95-105-115 (only did 4 on last one)
Wod rx
10:48
Finisher w/KB
3:50