23 thoughts on “Friday Workout: Helen

  1. I did kind of a modified version of this at home: 100 single-unders, 35# KB swings, and pull-up x6. time: 7:30

  2. torn hands. not touching a pullup bar. did “JT” instead. 12:42. 12 reps on last round of hspu by mistake.

    1. Better get some oil of olay up on those hands of yours.

  3. 10:53 with a nice tear on my palm beneath my right ring finger. A delightful ingredient to add to Murph . . .

  4. WOD: 9:56 rx (pr + 9 seconds faster than December)

  5. WOD: 12:31 (35#, RR)

  6. 13:26 (35#KB, GB PU) Beat Dec time by 3min19sec.

    1. Way to kick some butt, Al!

  7. 13:33 Rx
    2 seconds faster, 46 degrees hotter… ouch!

  8. 14:45 (red band PUs)
    1:58 slower than December, but that was expected with the switch to red band and the crazy heat/humidity. I’m just glad I survived. 🙂

  9. 9:14 Rx

  10. 11:27 (sub ring rows with feet on 24″ box – hands already torn up, pull-ups were a no go) Running speed is slowly coming back…

  11. 14:23 rx (30 seconds slower)

  12. 10:37 Rx. Last time was 11:01 with red band pullups and a 400m row. I’ll take it.

  13. 16:32 w/500 row, 35# kb

  14. Oly lifting

    OHS 5 sets of 3 with one minute rest @104# (having trouble keeping left shoulder externally rotated)

    Halting snatch grip DL 3 sets of 3: 89, 89, 99

    Segment snatch heavy double up to 89# (working on legit squat snatch, avoid power snatching and then riding down)

  15. 17:58 53# kb, 1st round Rx PU, 2nd round 1/2 red band 3rd round all red band

  16. 10:44 25# kb and ring rows

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