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General Fitness 11.21.14

20
Nov

General Fitness 11.21.14

Prep Work
50′ Inch worm push up
2X10 Partner assisted power swings
2X 10 Gymnastic complex- 1 TTB+ 1 C2B Pullup or 1 K2E + 1 Kipping pull up

WOD
“Modified Helen”
As many rds as possible in 18 min
500M Row
21 KB Swings 53/35
12 Pull Ups
Rest 1 Min

ACC Work
10 Turkish get ups

Cool Down
Mobility
Post results

10 Responses

  1. BG

    Good Friday Morning!
    Really good prep work combo.

    WOD: 500 M Row:
    21 KB Swings
    12 Pull Ups

    Rounds By Time: 3:31-8:04-12:34-17:17
    Was off the rower 144-1:58 last round I did Airdyne ( back was starting to feel a little tight) went medium fast on the KB Not sure if I did American Swings it was more like Squat/press type movement.
    Made My $$$ on Pull Ups. All unbroken like a BOSS..!!!
    ( Not really )

    OT: A Few Turkey get ups
    OT: 3X5 DB bench Press @65Lbs
    2X5 DB Bench Press @ 90Lbs
    With JD..!
    Good Friday!
    GO NINERS

  2. Jim

    The warm up was quite the workout in its self, I did the T2B and the C2B, wow those were tough!
    For the WOD I used the Bike, 53#KB and Bastardized strict Pull-ups. Got thru 3 rounds and 2 mins on the bike with 4 Swings, split times were 3:52, 4:08, and 4:48. Total Cal on Bike was 132.

  3. Jonathan

    Prep work was okay … that little gymnastics combo … huh?

    Workout times were as follows

    3:32, 8:10, 12:41, 17:17, think they got slower as i went on.

    Good push trying to keep up with Ivan and BG. Rows were pulled in about 1:38-1:52 on the last one, KB swings unbroken on three of four rounds. Pull-Ups not my strong suit, body wouldn’t allow for any kind of cycling.

    did 90-lb DB bench with BG for the Friday morning pump sesh.

  4. Tiffany

    Today I made it through 3 full rounds and finished the 500 meter row and 2 kb swings into the 4th round. I used a 35lbs kb, and did Kipping pullups.

  5. Irina

    3 rds + 460m row. So dang close to that 500m. I skipped the minute rest after rnds 3 to start 4th.
    Kipping pull ups felt terrible and weak and off rhythm.
    I would much rather run.
    6 am rocked it this morning.

  6. Vanessa Esquivel

    “Modified Helen”
    3 full rounds and barely started on the 4th. Used 35# KB and did kipping pull ups.

    10 Turkish get ups w 18# KB. Feeling more balanced and stable through these movements, yay!

  7. Marcos

    50′ Inch worm push up
    2X10 Partner assisted power swings
    2X 10 Gymnastic complex- 1 TTB+ 1 C2B Pullup or 1 K2E + 1 Kipping pull up

    Did the swing,

    on the gymnastics only did 2×6 was being lazy and they felt hard.

    WOD
    “Modified Helen”
    As many rds as possible in 18 min
    500M Row
    21 KB Swings 53/35
    12 Pull Ups
    Rest 1 Min
    Round 1-2:51
    Round 2-3:06
    Round 3-3:20
    Round 4-3:51
    Round 5-358m row

  8. Cash

    Extremely modified Helen
    3 rounds plus 200 row into
    4th round
    500m row
    21 16 kg single arm swings
    12. KB SA sit-ups

    2nd workout in the afternoon
    4 mile run : felt pretty good but poured rain on me !
    Around 33min

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