Helen

A. Every 4m for 20m (5 Sets): 1 Round of “Helen“:
– 400m Run
– 21 AKC KB Swings (53/35)
– 12 Pull Ups

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A. Deadlift (@ 90% + 0/5/10#):
– EMOM 5: 2-3 reps @ 70%
– 1 x 1 @ 80%
– 3+ @ 90%

B. “Helen,” 3 Rounds For Time:
– 400m Run
– 21 AKC KB Swings (53/35)
– 12 Pull Ups

* Compare to 7/10/17.

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A. 3 Sets:
– Back Squat x 8-10 @ 30×1
– Plank x 45s
– Ring Rows x 8-10 @ 2111
* Rest 60s b/w Exercises, Rest 2m b/w Sets.

B. “Helen,” 3 RFT:
– Run 400m
– 21 AKC KB Swings (53/35)
– 12 Pull-Ups

* Compare to 5/25/17.

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A. Alternating EMOM 15 (5 Each):
– Walk Walk x 2
– Ring Row x 10-12 @ 2011
– Ring Dips x 10-12 @ 2011

B. “Helen,” 3 Rounds For Time:
– Run 400m
– 21 AKC KB Swings (53/35)
– 12 Pull-Ups
* Compare to 5/6/16.

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