Thursday, August 11, 2011

Wednesday: "Helen"

 Kirsten's pull-up station.

Warmup (10’)
Skill (5’)
Learn scaled height of rings relative to your body.
Go slow.  
Start low so feet assist.
WOD: “Helen”
Three rounds for time:
  • Run 400 meters
  • 1.5 pood Kettlebell X 21 swings 
  • 12 Pull-ups
Post time to comments.
Stretching (5’)
test/retest: cartwheel, squat.
  1. samson, arm bent over your head, lengthen that side leaning over, go hunting.
  2. legs folded, as above.
  3. on side over medicine ball; rock side-to-side, PNF.


  1. CW: 16:45 ring rows sub for pull-ups.
    KW: 18:22

  2. Pullups on a 2 x 6 is a bit more difficult. It forces you to do more of a purist's Kip, because the width of the beam prevents you from overswinging. Plus you have to do a hook grip. Interesting, if a bit painful. I miss the bar though...


How'dja do? Waddya think?