WOD

Establish A Heavy Load Within 20 Minutes Of (Must Not Put Bar Down Until Done With The Three Movements)

Power Snatch

Hang Power Snatch

Squat Snatch

THEN

10 To 1 For Time

KB Snatch

KB Lunge

*6:29

Warmup: 4 Rounds Of - 1 Hill, 10 Superhero Complex, 5 Inchworm, 5 Bridgeups.

WOD

2 Squat Cleans Every Minute For 15 Minutes @40kg

THEN

Max Reps In 1 Minute Of Seated Floor Press - 38

Warmup: 4 Rounds Of - 2 Hills, 5 Partner GHT, 5 Partner Split Jumps

WOD

Helen

3 Rounds For Time

400m Run

21 KB Swings

12 Pullups

14:02RX

Warmup: Dislocates & Keg Stretch

WOD

1RM Overhead - Played around with 44kg, the actual squat felt easy.. I just struggle with the back rack position to overhead! >:|

THEN

5 Rounds For Time

10 Hand Release Pushups

10 Push Press

*7:24RX

Warmup: (4-6 Round For 5-8 Reps) Toes To Hands On Rope, Push Press, Russian Lunges, Wall Extensions, 50m Sprint.

WOD

Happy Birthday Herman

AMRAP 25 Minutes

15 Weighted Stepups

10 K2E

5 Ring Dips (or) 5 Pushups From Off A Slam Ball

1 Rope Climb

*7 + 13 Step Ups

WOD

Establish Heave 3RM Clean Pull - Played Around With 55kg

THEN

Tabata L-Sit

Tabata Top Of The Pullup Hold

Tabata .7BW Front Squat

Tabata Situps

Tabata Pushups

*6-11-8 (Score = Front Squat/Situps/Pushup)

another fun shot from this mornings short shorts madness. clearly i am the shortest person alive.

WOD

1RM Strict Press - 38kg

3RM Push Press - 47kg

5RM Push Jerk - Just played around with form @35kg, not my most comforable lift.

GOOD morning, even if I didn’t actually max out/PR any of these lifts.

WOD

1RM Front Squat = 65kg

THEN

30-20-10 For Time

(Start Each Round With A 400m Run)

Box Jump

Slam Ball

*11:38 (Felt good to make the cutoff, brutal sprinting WOD that is for certain!)

[Forgot To Take A Picture Of The White Board, So Instead Here Is Badass @AndrewBueno Doing The WOD RX, 100kg Hang Power Cleans]

WOD

2012 Regional WOD #2


For Time


2K Row


50 Pistols (alt)


30 Hang Cleans


*20:12 [All I can say is f*** rowing, ahhh. BUT excited I actually went in and did the WOD, even if I waited until the last possible time to go do it, 7:30pm - weird not being there at 6am!]

WOD

Snatch Complex For Max Load

-Snatch Pull

-Hang Snatch High Pull

-Hang Snatch

-Hang Snatch Balance

THEN

AMRAP In 20 Minutes

50 Double Unders

Max Pullups

*6 Rounds Of DU / 34 Pullups RX

[Pretty Sure I Was A Zombie This Morning, NOT ENOUGH SLEEP. Ahhh.]

WOD

‘Tabata Flor’D” [Happy Birthday Kirstin!]

For Max Total Reps

-Burpee Onto 20/15kg Bump

-Situps

-Alternating KB Swings

-Box Jumps

-Wall Ball

*357 [Was NOT feeling RX wallballs this morning, but then again.. am I ever? #shortpeopleproblems]