Pyramid Helen

  • October 1, 2013
  • By :
Hang Cleans?!
The Power Comes From The Shirt

Warm Up
500m run = 1 loop
2 rounds of
5 Russian swings
5 American swings
5 single arm snatches
5 windmills

10 minutes on shoulder mobility

Strength – 20 minutes
Work up to a 1RM strict Press

WOD – 25 minutes
โ€œPyramid Helenโ€
Run 1200 meters
63 Kettlebell swings, (1.5/1)
36 Pull-ups
Run 800 meters
42 Kettlebell swings, (1.5/1)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (1.5/1)
12 Pull-ups

28 Comments

  • Andrea

    10/04/2013 @ 12:01 am

    Did this wod with CFS 530 today (Thursday)…

    18:44rx

  • Andrea

    10/04/2013 @ 12:01 am

    Did this wod with CFS 530 today (Thursday)…

    18:44rx

  • julie

    10/02/2013 @ 12:56 am

    press 105
    wod 24:01

  • julie

    10/02/2013 @ 12:56 am

    press 105
    wod 24:01

  • KFP

    10/02/2013 @ 12:21 am

    Strict press 140
    Wod 23:35 rx – I am god awful at running now

  • KFP

    10/02/2013 @ 12:21 am

    Strict press 140
    Wod 23:35 rx – I am god awful at running now

  • Bish

    10/02/2013 @ 12:14 am

    19:18 no strict press today

  • Bish

    10/02/2013 @ 12:14 am

    19:18 no strict press today

  • biscoe

    10/02/2013 @ 12:11 am

    strict press: 200# (25# PR)

    feeling miserable with a head cold tho…and my nose started bleeding everywhere…whoops

  • biscoe

    10/02/2013 @ 12:11 am

    strict press: 200# (25# PR)

    feeling miserable with a head cold tho…and my nose started bleeding everywhere…whoops

  • Goose

    10/02/2013 @ 12:07 am

    Hyatt crushing endurance WODs these days, even ones with lots of pull-ups Watch out for this BEAST!

  • Goose

    10/02/2013 @ 12:07 am

    Hyatt crushing endurance WODs these days, even ones with lots of pull-ups Watch out for this BEAST!

  • Adam

    10/01/2013 @ 7:12 pm

    Strict Press: 145#, 10# PR

  • Adam

    10/01/2013 @ 7:12 pm

    Strict Press: 145#, 10# PR

  • KA

    10/01/2013 @ 6:29 pm

    Warm-up: done

    Strict press: 105#, 5# PR.

    Wod: 24:51, run and kbs felt good. Pull-ups not so much..many small sets to get thru!

    • Goose

      10/02/2013 @ 12:10 am

      Next on the goal cycl for K-atkill-A, high rep pull-ups. Working kip/butterfly. I don’t think there has ever been a CF competition without pull-ups

      • KA

        10/02/2013 @ 12:46 am

        Wow! Enjoyed the combo on my nicknames there..started working on them. Last week actually.

  • KA

    10/01/2013 @ 6:29 pm

    Warm-up: done

    Strict press: 105#, 5# PR.

    Wod: 24:51, run and kbs felt good. Pull-ups not so much..many small sets to get thru!

    • Goose

      10/02/2013 @ 12:10 am

      Next on the goal cycl for K-atkill-A, high rep pull-ups. Working kip/butterfly. I don’t think there has ever been a CF competition without pull-ups

      • KA

        10/02/2013 @ 12:46 am

        Wow! Enjoyed the combo on my nicknames there..started working on them. Last week actually.

  • Petra

    10/01/2013 @ 5:59 pm

    Strict Press: 85#. Did not have a good day for this.
    WOD: 22:16. Had fun chasing the 6AM boys!

  • Petra

    10/01/2013 @ 5:59 pm

    Strict Press: 85#. Did not have a good day for this.
    WOD: 22:16. Had fun chasing the 6AM boys!

  • Crowley

    10/01/2013 @ 1:40 pm

    press: 175# – 10# off my PR but 180+ was not going up this morning
    WOD: 24:52 – swings felt good and the 2nd and 3rd runs were a bit slow but the pull-ups were my downfall

  • Crowley

    10/01/2013 @ 1:40 pm

    press: 175# – 10# off my PR but 180+ was not going up this morning
    WOD: 24:52 – swings felt good and the 2nd and 3rd runs were a bit slow but the pull-ups were my downfall

  • Kara

    10/01/2013 @ 1:19 pm

    Strict press: 107#
    Wod: 27:30 RX although over the time cap, I’m happy because the pull ups were really not bad, slow but doable and six months ago I don’t think that amount of pull ups would have been feasible for me.

  • Kara

    10/01/2013 @ 1:19 pm

    Strict press: 107#
    Wod: 27:30 RX although over the time cap, I’m happy because the pull ups were really not bad, slow but doable and six months ago I don’t think that amount of pull ups would have been feasible for me.

  • Bish

    10/01/2013 @ 12:06 am

    This Picture = epic

  • Bish

    10/01/2013 @ 12:06 am

    This Picture = epic

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