WOD (please scale appropriately, time cutoff is 30 minutes)
- Run 1200 meters (run to stop sign, back to top of parking lot, run to speed bump, then back into gym)
- 63 Kettlebell swings, 1.5/1 pood
- 36 Pull-ups
- Run 800 meters
- 42 Kettlebell swings, 1.5/1 pood
- 24 Pull-ups
- Run 400 meters
- 21 Kettlebell swings, 1.5/1 pood
- 12 Pull-ups
45 thoughts on “Monday Workout: Pyramid Double Helen from CrossFit Games 2010”
i’m scared of this one..
Then a 1RM attempt on max overhead too?? Done this once before, so we’ll see how it goes without hardly having done squat this past week at work…
24:28 (rowing, 20#, bbpu 1st round, then jumping pu)
rowing sub was particularly painful for this one
27:20 (45#, RBPUs)
Is there a 4:45 class today?
yes, indeed there is!
22:49 (45# swings)
26:08 (35#, 12 PUs at beginning and end, JPU in b/w)
Pretty sure it took 3 or 4 minutes to knock out those last PUs. Rough.
19:48 RX’d PR by 1:45 or so.
Grip and breathing were hardest. Last run felt like uphill both ways!
22:32 (20#, rr subs)
subs & light on weight cause of shoulder/neck strain — did not cause any problems so heavier tomorrow 🙂
29:28 @35# swings
21:16 (sub reverse hyperextension for KB, strict pullups 1/2 # of reps)
20:55 RX (I was second guessing my rep count in the first round, so I hope I did them all)
The gym here doesn’t have good access to the outside, plus they don’t have any kettlebells. Might be time for me to suck it up and buy one of my own.
As a sub:
3 rds, wearing a 20# vest:
Swing a dumbbell as a sub. I did it in Jordan and no one complained (in English at least). 🙂
Ohh I do that all the time, but they frown heavily on removing dumbbells from the gym. Something about gear accountability….
and i forgot: 6 unbroken muscle-ups (PR) 🙂
22:59 45# russians
23:06 20#, RRs
(Also I did my first kick to handstand! Yay!)
21:21 (25# ; bb then jumping pullups)
Did about the first 25 kb swings with 35… I think I need a 30# option. Also, can’t wait till I can do real pullups in the wods. The kipping in the 5:30 class was inspiring!
Full run, Rx weight KBs but 1/2 reps, full RRs
25:36 25# kb
I’m sure I looked particularly crazy running down Market street, in a neon construction vest, shaking out my arms as I ran. Sexy.
This was a slap in the face after 5 days of rest.
Didn’t mean to be logged in as my blog I’m making for my global sustainability course.. but hey, maybe someone here will find it useful (once it’s actually up…)
you forgot to write how many ‘poops’ you used for the KB swings…
22:36 (20# kb swings, rr’s)
Something a little different…
800m run, 20 KB swings @45#, 20 straight leg chest-to-ring ring rows
400m run, 15 KB swings @45#, 15 straight leg chest-to-ring ring rows
200m run, 10 KB swings @45#, 10 straight leg chest-to-ring ring rows
15:07 and sadly the ring rows were not unbroken (but everything else was!)
GREAT job today everyone!
28:28 25# KB (20# KB last 1 1/2 sets), GBPU then RR last 15 reps.
Both pronator teres are BURNING–should feel this one tomorrow (and the next day).
Sub rowing 1000,750,500, 25# kb, rr
25:19 as rx’d
24:59 (1 pood). What an ass whooping… great WOD
28:13, 20#, RR.
Not quite as bad as I expected it to be.
The Internet seems to eat my replies here.
28:13, 20#, RR.
Not as bad as I expected it to be.
22:05, 20# then 15#, greenband PUs then RRs. My grip started failing almost immediately. Ooph.
21:16 – 25# kb, blue band/jumping pull ups
I got messed up counting somewhere in the 40s on the first round of kb swings, so I kept going till I got to 73 just in case. Wish I could do pull ups.
15:13, did 800,400,200 on the runs
20-15-10 kb swings @ 1.5 pood
12-9-5 strict pull-ups
the strict pull-ups were killer…i love sprinting.
21:20 35#, Red Band pull-ups (jumped off my toes too)
24:25 with 25# KB
20:27, 45# kb for 1st round then 35# kb
At home: 30:55 (I didn’t cut myself off). 25# dumb-bell swings. Half kipping/half jumping pullups. Our bar is really painful on the hands or would have done all kipping.
22:11, 35#kb (1 poop)….at least Elizabeth noticed.