Helen

Warmup: 10 Rock n'Roll, 40 squats, 30 situps, 20 pushups

WOD: Helen

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell x 21 swings - used 12 kg
12 Pull-ups - used BIW gravitron set to 70

Results:
Modified: 23:07

Round 1:
Run: 2:10 (-:26)
KB Swings: 1:46 (+:06)
Pullups:2:07 (+:01)

Round 2:
Run: 2:34 (- 1:06!!!)
KB Swings: 2:17 (-:34)
Pullups: 2:57 (-:12)

Round 3:
Run: 3:16 (+:23)
KB Swings: 3:13 ( +:21)
Pullups: 2:44 (-:02)


Comments:
I am very excited that my time has improved by 1:30, and with less assistance on the pullups ... it's a little tough to compare splits because the transition time between the KB swings to the pullups is long and the transition from pullups to running is also long, and i wasn't consistent about where I hit my lap timer the last time through.

Today I was really trying to not spend any time in 'recovery' between activities and just moving from one to the next as smoothly as i could - though i know there was about 45 seconds of 'recovery' before both my 2nd and 3rd (and probably 1st) KB sequence.

My KB swings were probably my weakest link today - no - definitely. I just couldn't find the power to get them over head. I think the longest unbroken string i had was 12, and only in round two did i make it through in two sets.

Before the WOD started I tried a KB swing with the 35# weight, and I am really close to being able to do it. I think that if i was not tired from burpees, and pull up practice, and squat practice, i might have been able to use it today. definitely next time.

My pull-ups were pretty good - round 1 & 2 were 6 + 3 + 3. Round 3 was 4 + 4 +2+2 I had to repeat a couple reps due to not quite getting high enough. But it was 20 ... points? (that thing does not work on pounds ) ... less assistance than last time, which is awesome.

Annnd ... the burpees - I had done 12 earlier - 7 before i left for work, and 5 more while i heated my lunch - and finished off the last 5 after the workout (but a good 15-20 minutes after - not immediately after