4/21 2012 regional wod 5&6

AM
Regional Snatch Ladder
#105, 115, 125, 130, 135...
Perform 20 double unders before each attempt

PM
3 rounds
7 deadlifts #225
7 Muscle ups
+
3 rounds
21 Wall balls #14 (10' target)
21 T2B
+
100 ft farmers carry #70 db's
28 burpee box jump overs 20"
100 ft farmers carry #70
3 muscle ups
(30 min time cap)

AM
105. Failed at 115. It was good to work on snatch technique today, but really frustrating that my 1 reps max is so low. It doesn't make sense when I can do Amanda with 95lbs easy. I don't get it. Today I learned about keeping my toes up and not only looking back but getting the full triple extension

PM
@17:00 just finished 1st round of wall balls
@30:00 finished all but 2 MUs. MU felt better today, didn't do false grip on all if them and kinda did a double kip to get up.

4/20 2012 regional wod 3&4

AM
4 rounds
10 Db snatches #70
150 ft sprint

PM
50 back squats #95
40 Pull ups
30 S2O #95
50 front squats #65
40 pull ups
30 S2O #65
50 OH squats #45
40 pull ups
30 S2O #45
(25 min time cap)

AM
9:55
#60. I felt so much stronger on my left side. My right shoulder is really bugging me and this is the first wod I actually felt it effecting my workout.

PM
@22:00 just finished pull ups starting OHS @25:00 32 OHS.

4/16 front squats/hang squat cleans

A. Front Squat
5, 5, 5, 5, 5 ; rest 3 min
B. Hang Squat Clean
3, 3, 3 ; rest 3 min
C1. OH BB Walking Lunges
16 steps x 4 ; rest 30 sec
C2. 15-20 Unbroken T2B x4; rest 4 min
D1. 20 Pistols for time x 4; rest 10 sec
D2. 15 Strict HSPU for time x4; rest 4 min

A. 135,135,140,145,145
B. 130,135,140(1) failed 2x
C1. 65,65,70,70
C2. 20,20,20,20
D1. :46,:44,:45,:43
D2. :?,45,:46,:48

4/15 Amanda

9-7-5
MU
95#squat snatch

@15 mins completed 7 MU

** 24:37

4/13 2011 regional wod 3&4

AM
Regional wod #3
21-15-9
Deadlift #205
Box Jump 24"
12 min time cap

PM
Regional wod #4
100 pull ups
100 kb swings #35
100 double unders
100 overhead squast #65
25 min time cap

AM
*7:23
Pm
**23:02

4/12 2011 regionals wod 1 & 2

Row sprints
1 min @ 100% x5; rest 4 min (walk around)

PM
Regional wod #1
Row 1k
30 HSPU
Row 1K

rest 30 min

Regional wod #2
Thruster ladder (start at 105 and add #10 every minute)

AM
1-275
2-266 worked on longer pulls
3-269 worked on long pulls and breathing out when I released the reel.
4-267
5-265

PM
**12:32
1k 4:13 each round. Consistency!!👍

***140

4/10 deadlift/push jerk

A. Deadlift
5x5; rest 3 min
235, 235, 235,240,245

B. Push Jerk
5x5; rest 3 min
125, 125, 135(4), 130 (failed 5th and redid without racking it), 130

C1. Power Snatch #85
10 reps tng x3; rest 30 sec
1- 6,2,2
2-7,2,1
3-6,3,1
C1. 10 strict hspu for time x3; rest 4 min
1-:22
2-:32
3-:40

D1. Glute ham raises
10 reps x3; rest 10 sec
-done on the incline GHD

D2. 30 Hand release push ups for time x3; rest 4 min
-:52, :46