It's 6.00am and they're ready to take on any crime that comes their way.
These 2 crime fighters aren't afraid of anyone in that little red car
and blue flashing light because it's all in the Mo!
and blue flashing light because it's all in the Mo!
(A) Helen @ 70-75%
3 Rounds
400m Run
21 x KB Swings: 24/16
12 x Pullups
NOTE: If this is your first run at Helen or it's been a while then go for gold, otherwise focus on quality of movement with smooth transitions. Stay in the 70-75% intensity range & do not stop. If you need a break then your pacing needs adjustment. Practice this team & focus accordingly.
(B) Find 3RM OHS Starting from floor
NOTE: Prep group have 7min from completing Helen to find 3RM
A) HELEN @ 75% 15;17 rx'd
ReplyDeleteB) Too tired to do OHI in arms after. so did mobility
A) 11.02 Rxd, Did all KB Swings and Pullups unbroken, slowed the runs down, 75%.
ReplyDeleteB) 57.5kg, happy with this. Did 1 rep at 60kg, should have fought a bit more for this in hindsight.
A) 13.12 rowed instead of run rx KB & pull ups.
ReplyDeleteHaving to row definitely slowed my pull ups down!
B) 35kg
For some reason, I did 15 pull ups every round. Wow, idiot.
DeleteA) 14:19
ReplyDelete16kg K/B
Pull ups with orange band
Row instead of run
B) 22.5kg
Modified helen with push-ups instead of k/b swings 10:19
ReplyDeleteA) 10:09 good fun to cruise at 75% of Max, was surprised how close it was to my best.
ReplyDeleteB) 75kg - 3rm happy with this even though I feel it should be more, it's always been a weakness of mine but I feel I am turning a corner with it.
Extra work - 2km row @ 7:16.
A) 12.09
ReplyDeleteB) 40k 3rm
Was team golden girls at 9.30 Eileen alias Dorothy me Rose Glenn Blanche !
Those are two mean looking crime fighter dudes
ReplyDeleteA) 14:54
ReplyDeleteB) 35kg
A) 13:53 .... It's the running that kills me.
ReplyDeleteB) 50kg
A). 10.36 Rx'd
ReplyDeleteSplits
Rd 1: 3.09
Rd 2: 3.32
Rd 3: 3.55
All unbroken but I mis counted the final round of pull ups and dropped off at rep 10.
OHS 60kgs. Dropped 80kgs. Big jump by 20kgs - Schwantzy strikes again.