“Grace”
30 reps for time:
Clean and Jerk (135/95 lbs)
rest 5 minutes, then
“Helen”
3 RFT
400 meter run
21 Kettlebell swings (1.5/1 pood)
12 Pull-ups
The community speaks:
- Mary Changa wanje on HWACFCPM!!
- Isaiah on Swans in Flight 5K Results
- Bill Wallace on PE week of 1/20
- Bill Wallace on PE week of 1/26
- Bill Wallace on PE week of 2/3
- Bill Wallace on PE week of 2/10
- Bill Wallace on AC PE week of 2/19
- Bill Wallace on AC PE week of 2/24
- Bill Wallace on AC PE week of 3/2
- Kathleen Hochstetler on PE week of 2/10
- Bill Wallace on PE week of 12/9
- Bill Wallace on PE week of 12/2
- Bill Wallace on PE week of 11/25
- Bill Wallace on PE week of 11/18
- Bill Wallace on PE week of 11/11
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I love the benchmark WODs, and these girls are two of my favorites. It had been a while since I had done either of them, so it was nice to see where I currently stand.
Grace
3:19, 85#
Helen
9:17, rx’d
With handstand walks before and double-unders after, I left feeling great!
I did:
Snatch 3-3-3-2-2-2-1: 80-85-90-95-100-110-115
Bench 8-6-5-4-3-2-1: 125-135-145-155-165-175-180
Both felt good—would like to go up 10 pounds next week on snatch
Shoulder press 5-5-5-5-5: 85-95-100-110-120 – good
3 rounds: 12 Sumo Deadlift High Pull, 100lb; 30 Single-Arm Kettle Bell Swings, 1.5 pood
2 rounds: 15 Plyo Push-up, 4.5″; 12 Plate Jumps, 4.5″
8:35, rx’d
Very happy to have shaved :42 off my old time!
In looking back at my time recorded in my notebook, I noticed I read it wrong. So I only beat my old time by :24. 🙂
8:53, rx’d