Julie Helm: April 2014

Thursday, April 24, 2014

For time: 1 mile on Airdyne
30 Hang Power Cleans 55#
30 Walking Lunges
30 Push Ups
30 Situps
1 mile on Airdyne

3RM Deadlift

3rds for time: 400m Run
20 Goblet Sq 36#
10 Deadlifts 115#

3x10 Good Mornings

5rds for time: 10 Box Step Ups holding 25# DB in front rack
20 situps
30 Double Unders

Power Cleans 3RM

5rds for time: 8 Deadlifts 135#
40 Double Unders

5x5 Good Mornings

25 Butterfly Pullups for time Wod - 500m Row 35 Wallballs 14# 350m Row 25 Wallballs 200m Row 15 Wallballs Bench Press 5x5 50 Abmat situps

Wod - 15-12-9-6-3 rep rds for time: Deadlifts 115# Box Jumps 20" 50 Pushups for time 3x10 Good Mornings 33#

For time: 35 Thrusters 45#
800m Run
35 Thrusters 45#

30 Total Shoulder Press @ 45#

Wod - 5rds for time: 15 Goblet Sq 35# DB
10 Deadlifts 115#
6 T2B

5x8 Good Mornings 33#

Bench Press 4x6 Close Grip

Wod - 35 Wallballs 14#

600m Run

50 Box Jumps 20"

600m Run

35 Wallballs 14#

3x10 Tricep Ext

30 T2B in as few sets as possible

For time: 15 HSPU 9 Hang Sq Cleans 65#
12 6
9 3

10 Deadlifts - Heavy Singles every 30s

5x5 Pullups

5 sets max L-holds

Set 1RM OHS

Run 1 mile for time

75 Abmat situps

100 Double Unders for time

Wod - 3rds for time: 15 Power Cleans 65#
10 Push Ups

5x5 T2B

For time: 30 Front Squats 45#
800m run

5x5 Pullups

3x10 GHD situps