A) 4 x 10kg DB 1 x 12kg KB3 x Weighted sit ups 10kgB) 14:06 Row - 2:02, 1:53, 1:52 16kg KB Pull Ups - last round off box
A) 10kg DBB) 11:48min with jumping pull ups
A) 1x10 @10kg DB, 4x10 @12kg KBB) 12:04 Rxd
A1) 20kg x 10, 32x10x4 sets.A2) hand stand practice walks - new pb of 7.5m (using the mats as a rough guide) really felt like I clicked and figured it out tonight! B) modified Helen for HR push-ups in place of pull-ups, kinda cruised with the run and came moderately faster than my best time. Always learning more about the Helen wod each time we do it.
A) 10kg DB &some handstand walksB) 11.12 - Russian KB swings @ 20kg
A) 15kgx10x2 & 20kgx10x3B) 9:34 rxd
(A) 10kg, 35lb x 2 sets, 45lb x 2 sets - 12 reps each time(B) 12:36 Rxd New PB for Helen :)
A. 35pds x 5B. 13:59 rxd all kb swings unbroken
A) 35lbs x12, 45lbs x12, 32.5kg x8, 32.5kg x8, 32.5kg x8B) 8:14 RXD
A1). 32.5kg DBA2). Free handstands & H/S walk practice. AKA Thursday night comedy reliefB). 10.53 Rx'd (PB is 8.58). Rd 1: 2.57Rd 2: 4.20Rd 3: 3.36 No surprises here but the runs were very slow tonight.
B) 12:21. Jumping pullups and 12kg KB
A) 35lbs x10 x3, 45lbs x10 x2B) 13:15 rxd
A) @24kg DBs - 12, 10, 11, 11, 12B) 13:38 all kb swings unbroken - a first for me ;)PR = 10:54 11/10/14
A) 5×10 @ 30kg DBA2) handstand holdsb)10:42rx approx 1min off my helen time!
A) 12KBB) 12.07