Helen’s cousin

Nick | 09/11/2018 | 5


If you’ve been doing CrossFit for a while, chances are you’ve gone the benchmark Helen.  She’s a bruiser of a WOD that’s a combination of a run, kettlebell swings and pull ups.

Today, we’re taking that structure but replacing all the movements with different movements that have similar effects or intents.  The row should be just fast, like the run.  The box jumps should be explosive, just like the swings.  And the toes to bar should give you a solid dose of pulling.

Burn through this one – it wasn’t built for down time!


Ring Dips – volume training


3 rounds

500m row

21 box jumps (24/20)

12 ttb

5 comments for “Helen’s cousin

  1. JoshMc says:

    Str: got in some solid EMOM ring dip work (2x per minute for 15 min)
    WoD: 13:00 Rx

  2. Jenna says:

    Str: 4 dips every minute
    WOD: 13:16 RX

  3. Abigail R says:

    WOD: 14:39 rx

  4. Roger says:

    STR: 5 dips the first 6 min, 3 dips the rest of the time
    WOD: 11:33 Rx

  5. Eoin says:

    WoD: 13:03 with ring TTBs

Comments are closed.