Tues, 07/24/2018

July 23, 2018



3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Sub 200 M Run or scale reps to 11/6

200 M Run
21 Russian KB Swing
12 Ring Row / Jumping Pull Up




The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you to hold onto the bell and pull-up bar. If we have the movements on the inside of the gym unbroken without a doubt, it’s the opposite approach – it’s a question of how hard can we push the running. For athletes with previous scores, doing the math for what split they need to hold across the three rounds will help them feel out if they are on track when they leave the building after round one. Building in time to this section to go for a cool down walk or have stretch with athletes after the workout is complete.


OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Body Armor (A)
5 Giant Sets: 
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.


2. Body Armor (B)
3 Giant Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
20 GHD Sit-ups
Rest 2 Minutes Between



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