Wednesday 04/13/11

Phil:

Gymnastic Practice


"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups


Kiley:

Rest Day

Wednesday 02/09/11

Phil:

Gymnastic Practice


"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

Compare to 07/28/10.

Kiley:

5 RFT of:
Row 250m
7 HSPU
14 KB Swings, 1 pood
28 Double-Unders

Wednesday 07/28/10

Phil:

"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

Compare to 04/14/10.

Wednesday 04/14/10

Snatch
5 x 1

Compare to 03/27/10.


"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

Compare to 10/15/09 or 10/14/09.

Thursday 10/15/09

Becky and I headed to 114th and Fort for "Helen" today since the weight room at CHS was in use.

"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups


Below is what was originally posted for today:

21-18-15-12-9-6-3 reps for time of:
Power Cleans, 95#/65#
Sit-ups
KB Swings, 1 pood/25#

This WOD as posted on the main site has back extensions instead of KB swings, but we only have one GHD, so this seemed like a decent sub.

Wednesday 10/14/09

Overhead Squat
5-5-5-3-3-3

Compare to 03/08/09.


"Helen"
3 rounds for time of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

Compare to 07/07/09.

Tuesday 07/07/09

Location: CHS
Time: 12:30 p.m.

Front Squat
3-3-3-3-3

Compare to 05/28/09 or 05/16/09.

"Helen"
3 rounds for time of:
400m run
21 KB swings, 1.5 pood/1 pood
12 pull-ups

1.5 pood = 55#
1 pood = 35#

Compare to 05/27/09 or 03/07/09.