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.

[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

24 thoughts on “Monday Workout: Free Week Helen

  1. 11:49 (row, 25#kb, rr)

  2. Heavy Chesty Helen

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

    10:42

    1. Also did a bunch of benching

      5-5-3-1-1 up to 275 and then 21 reps at BW of 165

  3. 13:05 red band, PR by 52 seconds!

  4. 10:19 (slower than last time)

  5. 12:56 first time rx

  6. 13:32, first time Rx, so PR!
    Slow rd 3…

    1. Almost 2 min. faster than last time.

  7. 12:00 (1.5 pood, ring rows)

  8. 15:00 Rx – still getting destroyed on the run :/

  9. 9:50 (but subbed rower 400m for running).
    Glad to be back!

  10. 13:22
    35# kb
    blue band pull ups 4-5-3, then subbed ring rows

  11. 14:00 with 45# kb and ring rows.

  12. 11:38 (Banded pullups)

  13. 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!

    1. 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.

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