High Bar Back Squat 7×2
Then:
Main Site WOD from 5/17/12
5 Rounds for time:
135lb Power Clean, 10 reps
15 Wall Ball Shots 10’/8′
Results:
Candy – 10:30 (55lb cleans, 8lb ball)
Amy – 11:41 (75lb cleans, 14lb ball)
Grace – 12:10 (35lb cleans, 8lb ball)
Deadlift 3-3-3-3-3
Then:
10 min Amrap:
9 Deadlifts (60% of 1RM)
12 Hand Release Push-ups
30 Double Unders
Results:
Candy: 3RM Deadlift = 203lb. WOD = 5 Rounds + 15 singles (115lb DL)
Kyle: 3RM Deadlift = 215lb. WOD = 4 Rounds + 6 push-ups (140lb DL)
Our first benchmark WOD – “Helen”
3 Rounds for time:
400m Run
21 KB Swings 53/35lb
12 Pull-ups
—Auxiliary: 4x50m sled drag sprints 90/45lb
Results:
Candy – 16:00 (black and green band)
Amy – 13:43 rx
12 Min to establish 1RM Thruster
Then: (interval threshold)
5 Rounds: Each round is all out!
12 thrusters 95/65lb
10 sdlhp 95/65lb
8 burpee over box jumps 24/20″
**2 min rest between rounds
Results:
Candy – 83lb Thruster 1RM 3:14, 3:59, 3:19, 3:12, 2:50 (45lb Thrusters, 53lb SDLHP)
Dan – 185lb Thruster 1RM 1:15, 1:19, 1:27, 1:48, 1:50 (85lb Thrusters/SDLHP)
Nicole – 93lb Thruster 1RM *PR 1:46, 1:56, 2:00, 2:00, 2:03 (55lb Thrusters/SDLHP)
Amy – 93lb Thruster 1RM *PR 1:51, 1:53, 2:01, 2:14, 2:17 (55lb Thrusters/SDLHP)
2012 Regionals WOD 2 Backwards
30 Hang Clean 225/135lb
50 pistols
2,000m row
—-Midline: 2×40 GHD situps
Results:
Candy: 15:40 (63lb. hang cleans, 50 air squats)
Kyle: 21:23 (105lb. Hang cleans)
Kyle crushing pistols!
Candy looking good on the hang cleans!
Messing around with some push presses at CFRage 235lb
“Bradshaw”
Results
Jeff – 14:17
Rich – 14:31
Eric – 17:25
4 Rounds for Time:
400m Run
12 Front Squats 135lb
10 Strict Pull-ups or 25 Push-ups
Results:
Jordy – 10:03 (Pull-ups)
Jeff – 11:04 (Push-ups)
Rich – 13:21 (push-ups)
Eric – 16:10 (Push-ups)
