Pyramid Helen

Oct 1st, 2013

Category: Competitor

Pyramid Helen

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
“Pyramid Helen”
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

DISCUSSION 28 Comments

  1. Andrea 10/04/2013 at 12:01 am

    Did this wod with CFS 530 today (Thursday)…

    18:44rx

  2. Andrea 10/04/2013 at 12:01 am

    Did this wod with CFS 530 today (Thursday)…

    18:44rx

  3. julie 10/02/2013 at 12:56 am

    press 105
    wod 24:01

  4. julie 10/02/2013 at 12:56 am

    press 105
    wod 24:01

  5. KFP 10/02/2013 at 12:21 am

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

  6. KFP 10/02/2013 at 12:21 am

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

  7. Bish 10/02/2013 at 12:14 am

    19:18 no strict press today

  8. Bish 10/02/2013 at 12:14 am

    19:18 no strict press today

  9. biscoe 10/02/2013 at 12:11 am

    strict press: 200# (25# PR)

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

  10. biscoe 10/02/2013 at 12:11 am

    strict press: 200# (25# PR)

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

  11. Goose 10/02/2013 at 12:07 am

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

  12. Goose 10/02/2013 at 12:07 am

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

  13. Adam 10/01/2013 at 7:12 pm

    Strict Press: 145#, 10# PR

  14. Adam 10/01/2013 at 7:12 pm

    Strict Press: 145#, 10# PR

  15. KA 10/01/2013 at 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 at 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 at 12:46 am

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

  16. KA 10/01/2013 at 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 at 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 at 12:46 am

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

  17. Petra 10/01/2013 at 5:59 pm

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

  18. Petra 10/01/2013 at 5:59 pm

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

  19. Crowley 10/01/2013 at 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

  20. Crowley 10/01/2013 at 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

  21. Kara 10/01/2013 at 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.

  22. Kara 10/01/2013 at 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.

  23. Bish 10/01/2013 at 12:06 am

    This Picture = epic

  24. Bish 10/01/2013 at 12:06 am

    This Picture = epic