Monday Workout: Free Week Helen

Reminder: Please show up to class at least 10 minutes early and sign a waiver if it is your first time.

SKILL

Spend 10 minutes learning proper technique for the kettlebell swing.

WOD

“Helen”

Level 1

3 Rounds For Time of:

  • Run x 400 m
  • Russian KB Swing (35/20) x 21
  • Ring Row x 12

Level 2

3 Rounds For Time of:

  • Run x 400 m
  • KB Swing (53/35) x 21
  • Pull-up x 12

NOTES

Compare to: 6/24/13

24 Comments on “Monday Workout: Free Week Helen

  1. Heavy Chesty Helen

    3 rounds of:
    400 m Runs
    21 Kettlebell Swings 2 pood
    12 Chin-up (chest-to-bar)s

    10:42

  2. 13:33 – did this one a few weeks late (9/21/13)
    run, 25lb KB swing (full), ring row
    Nursing my left shoulder so the KB weight was right for today. Run hurt. But…a personal best by like 2 min!

    • Wait, I lie. Maybe not a PR. Last time I did some green banded pullups and had a heavier KB weight. Still felt good to do.

  3. Pingback: Monday Workout: Helen | CrossFit Charlottesville

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