Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Sunday 070114

Front Squat 1-1-1-1-1-1-1 reps

Friday 070112

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

Saturday 070113

For time:

Row 1000 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 1000 meters

Body weight Bench press, 10 reps

Wednesday 070110

Complete as many rounds in 20 minutes as you can of:

100 m Run

1.5 pood Kettlebell swings, 12 reps

10 Pull-ups

Tuesday 070109

Complete as many rounds in 20 minutes as you can of:

65 pound Power snatch, 12 reps

10 Push-ups

Monday 070108

Complete as many rounds in 20 minutes as you can of:

65 pound Thruster, 12 reps

10 Pull-ups

Saturday 070106

Deadlift 5-5-5-5-5 reps

Friday 070105

Shoulder Press 5-5-5-5-5 reps

Thursday 070104

Back Squat 5-5-5-5-5 reps