090415 WOD “Helen”

Workout: “Helen”, (posted on Crossfit.com today)

Three rounds for time:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups

Post time to comments.

Advanced(RX’d):

3 RD’s of:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups (strict or kipping)

Intermediate:

3 RD’s of:
Run 400 meters
12 x 44lb Kettlebell Swings (or Dumbbell Swings)
6 x Pull-ups (Jumping or Assisted)

Beginner:

3 RD’s of:
Run 400 meters
12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing)
12 x Pull-ups (Jumping or Assisted)

Todays WOD is a Crossfit classic benchmark. Also one of my favorite WOD’s. Run outside if you can for the 400’s. Make sure ears get through the arms on the KB swings (or DB swings), and chin over bar for the pull ups. They can be done strict, kipping, or assisted in necessary. Check out his video of OPT with a Sub-7 Helen, amazing…

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Video: “The Shoulder“, Kelly Starret, Crossfit Journal Preview

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4 Comments

Filed under WOD's

4 responses to “090415 WOD “Helen”

  1. “Helen” at Diablo Crossfit, 1030hrs

    7:12 as RX’d (PR)

    Felt surprisingly good after doing “DT” yesterday. So close to Sub7, damn you OPT.

  2. TC

    I’m a retard and finished with an 11:55 Helen…but I did 20 kettlebell swings each round not 12…attention to detail!!! Serves me right for not knowing how to read.
    My run was on a treadmill, and no kettlebells at Cary-On so I had to use a 55 pound dumbell.

  3. Looks like I’m the idiot who posted it wrong…SORRY GUYS. I just updated it.

    Should be….
    400m run
    21 KB (or Dumbell swings)
    12 Pull Ups

  4. Clink

    Intermediate 13:04 assisted pullups for the last 2 each round

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