Tuesday, November 20, 2007

21 Nov 2007

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

or

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips

Post rounds completed to comments.

2 comments:

Rick510 said...

Kind of wanted to do Helen, but decided to continue my ME blackbox WOD's every 2nd day. My new goal is 2x bw for squat and 2.5x bw for deadlift.

Front squats: 7 x 3 x 245#

Last time I did front squats was 12 Oct and weight was 260# and I barely got it. Figured with over a month off, I'd back off and hopefully build up past old PR this cycle. We'll see.

D. Frazier said...

CFWU x2

7x3 Bench Press

70-72-72-72-72-72-75

*Next time I'll use 75 throughout and have a spotter.
* worked on push ups and pull ups before and after.
** Also.... very excited I got 10 consecutive Kipping Pull-ups today!