Utterly destroyed
Warm-up:
0.5 mi run
DB swings
Crossfit WOD 032708
"Helen"
Three rounds for time:
400 m run (treadmill, incline=1.5)
21 1.5 pood KB swings (55# DB)
12 pullups
BL: 15:34 ([1:56,0:53,0:40], [2:28,1:36,1:22], [3:12,2:10,1:19])
About 45 seconds lost each round getting from treadmill to pullup bar and back, last set of pullups were strict (done on a different bar with no room for kipping). I was shooting for 12 minutes; first round was awesome and unbroken, but I very nearly puked on the third run. Utterly destroyed and gasping for air by the end. Glad to have finally done this as Rx'd.
If you missed OPT's sub-7 Helen, check it out here. Amazing.
2 comments:
Nice job Brian! How were those dumbbell swings?
Swings weren't bad. I paused at the nadir of the swing (as opposed to actively pulling the DB down) to catch my breath. It was the runs that really killed me this time.
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