2016 June 9 WOD

Posted: June 9, 2016 in Uncategorized
Metcon – “Helen”

3 RFT:
Run 400 Meters
21 Kettlebell Swings (53/35)
12 Pull-Ups
Compare to December 21, 2015

Strength

5×3 Bench Press
Compare to March 31, 2016

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Comments
  1. bigdolan says:

    11:16
    Hopping pu’s

    Bp
    155,205,225,245,265, 275×1,f

  2. Kent says:

    4 mile run at home.

  3. stefgatlin says:

    Metcon – 11:29 Rx
    Thought it was a PR, but it’s not.

    Bench – 65/75/85/95/105

  4. Kimberley says:

    Helen 14:32 PR
    Run
    25# KBS
    JPU

    Bench press
    45/55/60/65/60
    1@70/75f

  5. Tanya says:

    10:33 rx PR

    85/95/105 all for 3/115x 1 rep-PR/wanted to try for more on 1RM so 120f but close-guys said I gave up, I felt like butt lifting up off pad too much, 120f, not close.
    Thx Mike for the protip on the lower bench!

  6. Nichole Dyer says:

    Helen-11:38
    400 m run
    21 kbs #35
    12 ring rows….

    Romwod to stretch arms and quads out

  7. Rob H. says:

    Helen
    11:19
    Sub Row 500m for run. Avg 2:00
    kbs unbroken until Rd3 11/10
    Pullups unbroken/6+6/6+2+2+2
    1:00 slower than December.I think(HOPE) I was slow b/c of the row(I ran in December)๐Ÿ˜ž

    Extra
    185/225/245/275/315ร—1๐Ÿ˜†

  8. Joy says:

    Helen: 13:27 Rx!!!

    Bench press: 5×3
    45/55/65/70/72
    75#x2

  9. Jay says:

    3 mile run before WOD 8:23 pace
    Metcon 12:06 rx. Torn hands caught up with me today.
    Strength
    135×10/155×3/185×3/205×3/225×1

  10. Joe Edwards says:

    Helen 11:41 with jumping PU’s
    Strength: 115/135/155/165/175

  11. Mark G says:

    METCON
    400m run
    45# KB
    Ring rows
    10:47

    Front squats
    5×3
    135 X 3
    155 X 2

  12. Blake Stegall says:

    Metcon- 9:20rx

    Strength- 135/185/205/205 with help/205 with a lot of help

  13. Lucas Holland says:

    Helen – 9:42 rx pr!

    Bench Press w/ pause at the bottom
    185/225×2/245×2/275 for 1 pr

    Handstand Walk – 15-20 feet pr!

  14. Jesse G says:

    Helen – 12:19 RX (PR!)

    Bench press 5×3
    95/115/125/135/145 (new 3-RM)
    155×1(matched PR)/165×1(new PR)/175f

    HS walk: several runs of 8-10 feet

  15. Groves says:

    Helen. 12:07. Russian KBS.

    Bench 185/195/205/225/235

  16. Haley says:

    “Helen” 12:03
    35# KB, all unbroken
    Jumping pull-ups

    Bench press:
    55/65/75/80/80

  17. Luke B says:

    Helen – 9:17 Rx PR

    Bench Press
    185/205/225/245/275/295×1/245×5

  18. Megan says:

    1000 meter row

    Im gonna call this Heavy Helen with the extra weight I got going on
    Metcon alone : 14:01 Rxd close to 3 mins off from my best time
    -All runs
    – swings unbroken
    – Kipping pull-ups

    1 mile bike

  19. Justin Harrison says:

    11:55 Rx
    BP- 185, 205, 205, 215, 225×2

  20. Bryce says:

    Helen-

    14:23
    Black KB
    RR
    Sweet puddle on the floor

    115/135/145/165/165. Needed help on the last two sets

  21. Sabrina says:

    12:10 RX

    BENCH 100# for 3
    115# for 1? I think that’s what I got.

  22. slchampine says:

    9:35 with row due to hamstring strain.

  23. Jason G says:

    Helen – 9:31 Rx
    bench – built up to 245#/1rep max, After 5×3

  24. Jim D says:

    Helen – 12:53 Rx (struggled with pull-ups at end, can only do a few kipping unbroken)

    Bench – 135,135,135,155,165 all x3

  25. Joshua G says:

    Helen: 10:10
    45# KB
    Subbed ring rows for pull-ups due to hand blisters
    All sets unbroken

    Strength: 95 / 125 / 135 / 145 / ~155
    Luke had to give an assist on that last one

  26. LA says:

    Helen- 9:20
    Bench up to 235#, pr

  27. Cara says:

    12:18 – 1:14 pr! All KBS unbroken. Sucked at pull-ups.

    No bench.

  28. Kim Cunningham says:

    Lunch WOD
    Helen – 11:53 rx PR (50sec PR)
    Bench- 53#/73#/80#ร—2/80#ร—3

  29. Shea says:

    Helen–Made up on Sat 6/11–at home w/450m runs 12:46
    Then I made up the PCs/PSs from Thurs (no spot for BP)

  30. […] 20 minutes to complete 5×3 Bench Press Compare toย June 9, 2016 […]

  31. missychamp2016 says:

    3 RFT. 14:56
    400m run/500m row/500m row
    21 KBS @ 35#
    12 RR

    5×3 Bench Press (w/April ๐Ÿ˜„)
    65/85/90/105/110. PR!

  32. […] “Helen” 3 RFT: Run 400 Meters 21 Kettlebell Swings (53/35) 12 Pull-Ups Compare to June 9, 2016 […]

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