WOD 3/7/11

Warm Up- Coaches Choice

Helen= 3 RFT of: 400 meter run/21 Kettlebell swing/12 Pull-ups

Back Lever/Tuck Hold on rings- 1/1/1/1/1/1/1/1 max effort-30 seconds rest between efforts

Ring Support Hold– 1/1/1/1/1/1/1/1 max effort-30 seconds rest between efforts

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15 replies

Kurt says:
03/07/2011 at 1:50 PM

10:08 rx’d with Helen today. I believe that is my first PR in a long time. Pretty pumped about that. Was not loving it though that last round.
Reply
- Head Coach says:
  03/07/2011 at 8:31 PM
  
  Awesome job brother!
  Reply
coachcanadan says:
03/07/2011 at 2:12 PM

Badass. Love Helen. Ish.

Warmup:
3RNFT of:
20 DUs
25 abmat situps
12 burpees (heh heh)

Helen Rx’d:
10:25 (PR)

Did all the holds and hangs, and I also worked on my handstand pushups. Man, they’re hard. Must get better!

Coach Dan
Reply
gilliebean says:
03/07/2011 at 4:25 PM

Crazy WOD!! I went for a one-mile run. I ran it – no jogging. Otherwise, I’m being lazy today.
Reply
- Head Coach says:
  03/07/2011 at 8:31 PM
  
  More Paleo cake please:)
  Reply
gilliebean says:
03/07/2011 at 4:25 PM

Crazy WOD!! I went for a one-mile run. I ran it – no jogging. Otherwise, I’m being lazy today.
Reply
- Head Coach says:
  03/07/2011 at 8:31 PM
  
  More Paleo cake please:)
  Reply
Head Coach says:
03/07/2011 at 8:30 PM

WU=3RNFT of 20DU’s/10 K2E/3 HSPU’s

Helen RX’d=9:44PR

Only did levers, will do ring support holds in am.
Reply
Head Coach says:
03/07/2011 at 8:30 PM

WU=3RNFT of 20DU’s/10 K2E/3 HSPU’s

Helen RX’d=9:44PR

Only did levers, will do ring support holds in am.
Reply
Cory OBrien says:
03/07/2011 at 9:47 PM

Ok so coach got a little aggressive with the 5pm’ers and we did the warm up for time.

3 RFT – 20 DU / 25 Sit Ups / 12 Burpees
5:23

Helen rx’d – 11:01
I messed up the run distance a little. With the extra running into the box, etc I was just shy of 1 mile running according to my gps watch. In any event this version was a whole lot better than the one from the winter where we subbed in 500m rows for the run.

Completed all the hangs & holds – brutal.
Reply
- Cory OBrien says:
  03/07/2011 at 9:49 PM
  
  Oh – and did 7 HSPU + 30 sec hand stand.
  Reply
Cory OBrien says:
03/07/2011 at 9:47 PM

Ok so coach got a little aggressive with the 5pm’ers and we did the warm up for time.

3 RFT – 20 DU / 25 Sit Ups / 12 Burpees
5:23

Helen rx’d – 11:01
I messed up the run distance a little. With the extra running into the box, etc I was just shy of 1 mile running according to my gps watch. In any event this version was a whole lot better than the one from the winter where we subbed in 500m rows for the run.

Completed all the hangs & holds – brutal.
Reply
- Cory OBrien says:
  03/07/2011 at 9:49 PM
  
  Oh – and did 7 HSPU + 30 sec hand stand.
  Reply
jesking says:
03/08/2011 at 11:06 AM

I liked today’s workout but my forearms did not! 🙂

Warmup:
3RNFT of:
20 DUs
25 abmat situps
12 burpees (heh heh)

Helen rx’d – 12:34
Reply
jesking says:
03/08/2011 at 11:06 AM

I liked today’s workout but my forearms did not! 🙂

Warmup:
3RNFT of:
20 DUs
25 abmat situps
12 burpees (heh heh)

Helen rx’d – 12:34
Reply