“Helen”
3 Rounds For Time:
400m Run
21 KB Swings 53/35
12 Pull Ups
Sometimes you kill the WOD, and other times the WOD kills you.
Today’s WOD is one of the most accessible benchmark WODs in terms of many people being able to Rx it. The WOD is designed to be an all out unbroken sprint. Running at a nearly all out pace, swinging the KB as fast as possible and hanging on to the pull up bar for unbroken sets. It is one of my personal favorites because it always seems to fit into a well rounded training program and it is a fantastic barometer of your conditioning level. Intensity is as high as it gets. The WOD can be done intensely even when your sore from another WOD, and it’s a WOD that you can recover from quickly and go hard again the next day. Please be sure to carefully follow range of motion standards, note your time, and note any scaling as today’s WOD is a great benchmark of your progress that will continue to come up over and over.
If you have your pull ups, today is a good one to try and Rx. If you are using a band for pull ups, go for jumping pull ups today to keep output high. Very few if any should scale the KB swings, and if you can’t run for one reason or another, .5mi Air Dyne will be the substitution. If you are good at pull ups and running, swing for the fences and see if you can knock someone off the Helen board.
I can guarantee if you do knock someone off the board, we will be seeing another one of these beauties left behind on the ground.
GET AFTER IT!!!
