Brian PCF's Blog

Tuesday 100316

PCF WOD 100316
Power “Helen”
4 Rounds
400m Run
Rest 2 Minutes
21 KB Swings (1.5/1)
12 C2B Pull-ups
Rest 2 Minutes
Post times for each round and total time to comments.
The rest means these should be all out efforts. Make every attempt to get the KB Swings and pull-ups unbroken.
Time: 24:30 rxd

Splits:
1:15 400m (1:15)
3:15 Rest
4:15 KB/Pullups (1:00)
6:15 Rest
7:46 400m (1:31)
9:44 Rest
10:56 KB/Pullups (1:12)
12:56 Rest
14:34 400m (1:38)
16:34 Rest
17:45 KB/Pullups (1:11)
19:45 Rest
21:23 400m (1:38)
23:23 Rest
24:30 KB/Pullups (1:07)

Notes: Pretty happy with this. Butterfly and good KB Swings paid off as I was close to the leaderboard and only 4 seconds behind Aaron.

Did a little pre-WOD starchy carb in the form of 6 oz of Spaghetti Squash. Going to mess around with that for the next week and a half and see how METCONs feel.

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March 16, 2010 - Posted by | Uncategorized

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