Reminder: Please show up to class at least 10 minutes early and sign a waiver if it is your first time.
[youtube=http://www.youtube.com/watch?v=BRXTfv8N1Is&rel=0]
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
11:49 (row, 25#kb, rr)
Welcome back 🙂
Heavy Chesty Helen
3 rounds of:
400 m Runs
21 Kettlebell Swings 2 pood
12 Chin-up (chest-to-bar)s
10:42
Also did a bunch of benching
5-5-3-1-1 up to 275 and then 21 reps at BW of 165
11:34 Rx
13:05 red band, PR by 52 seconds!
10:19 (slower than last time)
12:56 first time rx
13:32, first time Rx, so PR!
Slow rd 3…
10:20 Rx’d
Almost 2 min. faster than last time.
12:00 (1.5 pood, ring rows)
13:17 Rx
15:00 Rx – still getting destroyed on the run :/
9:50 (but subbed rower 400m for running).
Glad to be back!
13:22
35# kb
blue band pull ups 4-5-3, then subbed ring rows
14:00 with 45# kb and ring rows.
12:25 rx
11:20
11:38 (Banded pullups)
9;44.
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.