WOD
 | Fri, Apr 22 2022 |  |
 | Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| HELEN | Home WOD 20220422 |
HELEN(Time, Rx2, Rx3,  The GirlsBENCHMARK WOD 'HELEN': 3 rounds for time Rx: STIMULUS 8:00-15:00 400m run 21 kettlebell swings (53/35) 12 pull-ups Rx2 300m run 21 kettlebell swings (35/26) 12 assisted pull-ups Rx3 200m run 21 kettlebell swings (26/18) 12 jumping pull-ups MODIFICATIONS: -Run, modify to something complete in 2:00 or less -KB swings, modify weight to something that allows for fast & unbroken -Pull-ups, modify to something can complete in :45 or less STIMULUS NOTES: 8:00-15:00 Runs in 2:00 or less Unbroken kettlebell swings Pull-ups in 3 sets or less Each round 5:00 or less
Planned: Tue,Oct22,2024 Mon,Sep18,2023 Thu,Aug3,2023 Mon,Sep5,2022 Fri,Apr22,2022 Sun,Feb5,2017 Wed,Apr20,2016
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