Helen & Friends – CompetitorWOD

Tom

Warm-up
Run a loop
Shoulder mobility

Skill WOD
3x Not for Time
10 L pull-ups
100ft Handstand Walk

Benchmark WOD
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (1.5,1)
12 Pull-ups

Rest 10 Minutes

Regional WOD 6
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Regional- 15-12-9Mups- 60/40
Open- 9-7-5 Mups- 50/35

3 Comments

  • Chad Kucera

    05/24/2017 @ 11:19 pm

    WOD 1: Helen – 10:08 Rx (9:25 4/2016)

    WOD 2: 2017 Regional Event 5 – 10:35
    (9-7-5 MU/50# Single OH DB Squat Snatches)

  • Ben

    05/24/2017 @ 4:50 pm

    Helen – 9:01 (8:38 last year)
    WOD 6: 20:09 (15-12-9 MU – bar MU last 9 after rip / 40# DB) ….

  • Brian Maser

    05/24/2017 @ 3:45 pm

    Helen: 9:35 Rx (PR)
    WOD 6: 25:47 (Open) (LOL)

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