Men:
Back squat 5-5
Shoulder press 5-5-5
Deadlift 5
Women:
2 Rounds of Helen …
Run 400m
21 kettlebell swings, 1.5/1 pood
12 pull-ups
… and, after a short rest, 2/3rd of Annie:
40-30-20-10 rep rounds of:
Double-unders (or 2x singles)
Sit-ups
I did Bench Press 3-3-3-3: 105-125-135-150; then EMOM for 10 min: 4 reps 105, dynamic effort
Then, Helen (3 rounds, Rx’d): 8:26
I finished the 2 rounds of Helen in 8 min I think. The 2/3rd of Annie in singles, I finished in around 10 min.
I am so excited to learn double unders! I can do the singles well enough, now to start working on technique for the double unders.
Loved learning all three of the new exercises! I’m excited to nail those double unders with lots of practice. I also really loved ending class with the Helen and Annie workouts:)
Completed both WODs, as originally rx’d
Helen
3 RFT
400m run
21 KB swing, 1 pood
12 pull-ups
Rest 5 minutes, then
Annie
40-30-20-10
Double unders
Sit-ups
Helen 9:52
Annie 6:25
This was my first WOD in two weeks. Having just come out of illness, my energy was not at its best. This was a great combination of WODs.
Loving the jump rope. Can’t wait to be able to do full on pull ups!
I haven’t jumped rope in so long, it shows lol but I still love it! I need more practice for double unders!
I finished all the rounds and did all the jump ropes with double unders. Tough workout–my abs were sore ::)
I really enjoyed this one because I was able to finish it, although I found the pull ups really difficult.
Oops, I think I was thinking of the wrong work out. There were no pull-ups in this one :/