Wed, 9 Mar 2011

Five rounds:

• Run, half gasser (2x50m shuttle)
• KB swings, 32kg/24kg, 10
• L-sit pull-ups, 5

Rest 45 seconds between rounds.
Record times for each round.

Scaling options:

• Reduce load on KB swings (Level 0 to 16kg/12kg, Level 1 to 24kg/16kg)
• Scale to strict pull-ups or assisted strict pull-ups (as required)

Jason gets his swing on at the member's only comp

By Adam Stanecki · In WODs

4 Responses to “Helena”

1. Jason Arnel says:

   March 9, 2011 at 9:01 am

   6am Class

   Name:Rounds 1 / 2 / 3 / 4 / 5
   Andy L: 1:03 / 1:08 / 1:17 / 1:19 / 1:14
   John: 1:00 / 1:00 / 1:05 / 1:04 / 1:07 (32kg k/b)
   Ian: 1:46 / 1:46 / 2:02 / 2:19 / 2:15
   Andrew W: 1:08 / 1:13 / 1:24 / 1:20 / 1:29
   George: 1:05 / 1:11 / 1:27 / 1:29 / 1:27
   Ali T: Total time 14:20 (sub Gasser with Rower)
   Peter C: 1:10 / 1:37 / 1:25 / 1:27 / 1:15
   Jimmy: 1:09 / 1:15 / 1:38 / 1:53 / 1:38
   Alicia: 1:16 / 1:25 / 1:27 / 1:29 / 1:28
   Kate: 1:17 / 1:22 / 1:20 / 1:18 / 1:24
   Katrine: 1:12 / 1:24 / 1:28 / 1:32 / 2:18
   Aaron W: 1:16 / 1:26 / 1:19 / 1:24 / 1:27
   Jess: 1:23 / 2:24 / 1:43 / 1:48 / 1:34
   Andrew F: 1:15 / 1:26 / 1:32 / 1:20 / 1:34
   Mike P: 1:06 / 1:30 / 1:26 / 1:35 / 1:45
   Arwen: 1:14 / 1:26 / 1:20 / 1:26 / 1:20
   Matt R: 1:11 / 1:24 / 1:15 / 1:27 / 1:36
   Bobby: 1:09 / 1:23 / 1:50 / 2:02 / 2:02
   Tim D: 1:22 / 1:29 / 1:26 / 1:13 / 1:14

   Another superb effort today guys, keep training hard!

   Reply
2. Jason Arnel says:

   March 9, 2011 at 2:12 pm

   12:30pm Class

   Ben: 1:00 / 1:04 / 1:21 / 1:25 / 1:17
   Michele: Injured
   Brendan S: 1:10 / 1:10 / 1:16 / 1:14 / 1:30
   Mrinal: 1:15 / 1:16 / 1:15 / 1:22 / 1:30

   Reply
3. Brodyn Reed says:

   March 9, 2011 at 7:48 pm

   Name – T1, T2, T3, T4, T5

   1730
   Beats – 1:32, 3:38, 5:56, 8:20, 10:42
   GavF – 1:34, 1:13, 1:13, 1:14, 1:13
   Christof – 1:35, 2:00, 2:24, 2:55, 1:53
   Ash – 1:12, 3:48, 7:12, 10:22, 13:44
   ChrisM – 1:34, 36, 1:50, 2:07, 2:03
   Jatin – 1:11, 3:25, 6:53, 10:12, 13:03
   Jared – 1:15, 3:35, 5:52, 8:30, 10:52
   TrishP – 1:19, 1:23, 1:25, 1:44, 1:43
   Clare – 1:16, 1:16, 1:16, 1:23, 1:21
   Lou – 1:42, 4:10, 6:12, 8:14, 10:35
   DaveC – 1:14, 1:30, 1:52, 1:52, 2:05
   MattT – 1:08, 1:14, 1:06, 1:45, 1:33

   1830
   Frank – 1:06, 1:12, 1:33, 1:45, 1:31
   DanS – 1:09, 1:11, 1:11, 1:13, 1:12
   Kylie – 1:34, 2:10, 1:45, 2:03, 1:55
   Joni – 1:40, 2:15, 1:27, 1:27, 1:42
   JoshS – 1:06, 1:12, 1:15, 1:31, 1:30
   Rocky – 1:35, 1:57, 2:34, 2:24, 2:13
   Coby – 1:08, 1:10, 1:12, 1:20, 1:36
   GG – 1:14, 1:34, 1:49, 2:20, 1:42

   Great job guys, good on you for braving the pissing down rain! Some really good consistent times on the board tonight be proud of yourselves!

   Reply
4. Gavin Fraser says:

   March 10, 2011 at 8:50 am

   Hey Brod, 1:03 on my first round. Cheers

   Reply