Joe learning a Power Clean from the Harvey Newton Clinic last month
Warm Up:"CF East Warm Up"
5 Pull Ups
10 Push Ups
15 Air Squats
20 Kettlebell Swings
(3 Rounds)
Skill:
2 rounds of 15 second Pose Running Arm Swings
WOD:
"Helen"
400m Run
21 KB Swings
12 Pullups
(3 rounds)
3 comments:
11:50 PR vs 13:32 on jan 12. yea PR boo walking on last round and last set of chins was 4 4 2 2.
Great job Joe! We are always glad to see continued progress. Was excited as a Coach to introduce Helen to quite a few folks this a.m. for the first time. I know...initially...she is nice to look at...but once you get involved with her...she seems to have a way of 'putting the screws' to you. In the end...this is always one of the WOD's I love to challenge myself with as well as ALL OF YOU.
We had 10 peeps on the bike ride this a.m. Special thanks to Marc and Joanne; who braved the ride even after some excellent Helen efforts. Only ONE more weekend before the Katie Ride weekend. AND next weekend is Easter. I imagine we will go again at 9:30 - for your planning.
First time Helen with the bands instead of double jumping pull ups. Time reflected the change!
white KB & green band (double amt) time 18:14
Tina
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