Monday Workout: SP, Helen

Awesome work to everyone who did the Guardians’ Gauntlet this past weekend!  If you have pictures you want to be shared on our Facebook page, please email them to Scott. Thanks!

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STRENGTH

Shoulder Press, 5-5-5-5-5

*Start moderate (~60-70%) and build to a challenging set of 5.  Rest 90 seconds between sets.

WOD

Level 1

3 Rounds for Time of:

  • Run x 250m
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2

“Helen”

3 Rounds for Time of:

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

Notes: If subbing rowing for running, do 500m row each round in place of 400m run.

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ANNOUNCEMENTS

4 thoughts on “Monday Workout: SP, Helen

  1. SP: 85#
    WOD: 13:36 Rx (40 seconds slower than PR on 2/9/15, but 50 seconds faster than 3/7/16, so moving in the right direction)

  2. SP: 65#
    10:57 rx

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