130619 Wednesday “Helen”

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Warm-up

AMRAC in 12 minutes with 8-12 unless otherwise noted:

Back squat

C2B pull-up x 4-6

KBS

Ring push-up

NTE 3 rounds.

Strength/Skill Development

Complete 4 sets of the following sequence:

A1. Choose one of the following as appropriate to your present strength level:

  • Muscle-ups: AMRAP x 3 ( Recommend: ~130% BW pull-up & dip.)
  • Strict C2B pull-up x 2-4. Add load as able.
  • Pull-up @ 31X1; x 3-5 w/ Gravitron assist

A2. Box jump 1.1.1.1 (Rest ~10s between reps.  Step down & focus on landing softly.)

A3. Hip extension @ 1011; x 6-10; Add load as able.

WOD

Complete 3 rounds of:

400m run

21 KBS (NTE 1.5/1 pd)

12 pull-ups

for time.

Helen was last completed in classes on Friday 120720. 

Post total MUs or best set of Pull-ups (weighted pullups reported as +lbs and Gravitron as -lbs x number of reps), box height and overall time with KB load and any modifications or notes from last time.

 

One thought on “130619 Wednesday “Helen”

  1. Shanna Post author

    Name Pull-up/Time/BJ/KB/Mods
    Chris E. +18lbsx4/10:41/31″/C2B pullups
    Frank C2B/12:03/40″
    Scott 3.1 eccentric ?/10:59/40″
    Emily K. C2Bx2 PR 10:27/30″ -RR
    Denise Pullups 12:26 28″
    Julie S. -50lbs/11:18/16″
    John F. C2Bx4 27lbs 10:48 Rxd 36″
    Susie W. pullups/11:23/35lbs/26″
    Amanda BWx2 pullup, 10:54/30lbs/30″
    Tom R. 3 MUx3/11:11/Rxd
    Rustan 14 MU/9:24/Rxd/38″
    Seth +26lbsx4, 1st bar MU!/12:01/40lbs/30″
    Mark L. +20lbsx4/11:55/40lbs/jump;ing pullups/32″
    Matt T. 5×3/11:48/44lbs/Jumping pullups/38″
    Kirk BWx4/11:41/44lbs
    Eva -40lbsx3/10:58/30″/40lbs/Jumping Pullups
    Katie B. -60lbs/11:17/40lbs/24″ PR~
    Ginna The one ledger 11:39/Row/40lbs
    Jesse Y MUs 6/5/2/1 11:37/Rxd/43″
    Jason C2B+15lbs/13:03/43 Box 36
    Jen M. +7.5lbsx3, 10:37 35lbs/Jumping pullups/29″
    Phil B. 35PUx2/10:50/40lbs/Rxd/Box 32″
    Rob F. – - 10:42/Rxd
    Peter D. 15 MUs/11:45/53/C2B
    Tom H. 16 PU/12:30/44lbs
    Jana Grav -30lbs/3/29″/15lbs/11:59/30lbs/RR
    Dan F> 22MU/6/7/5/4, 11:53 Rxd
    Corey D. – - 8:52 Rxd
    Chapmen 1st MU!/ 12:18/53/12 kipped
    Cherie 4@8lbs/13:30/26lbs/RR
    Dale C2B 4×4@45lbs/9:59/Rxd
    TBC…

    Reply

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