Monday, June 10, 2013

Regionals week...

Monday - PreWod - 3 x 200m sled drag, 2+min rest between, 1 x 100m drag.  Work on explosion.
REGIONAL WOD 1
10 Minute Time Cap "Jackie"
1,000 Row (3:46)
50 Thrusters 45# bar
30 Pull Ups
9:32! Felt good, decent pace on everything.

After class, did:
3 rounds
15 ball slams 30#
10 burpees
rest 2 min
3 rounds
50 double unders
5 Muscle up transitions, red band.

Tuesday - Skill work on muscle ups. Want to do one by August.
REGIONAL WOD 2 & 3
#2 - 7 minutes find 3 rep max OHS - 125#, failed 3rd rep on 135#
#3 - 30 Burpee Muscle Ups (bar w/ box + 15#plate) - made 25 in 7min cap.
Discovered the bar I was using was lower than the other, so added 10 at the end. Big difference, only able to get 2 in a row. Went back to OHS and got 3 reps on 135#
Ran 1 mile with Sam and Alex after.

Wednesday - Went over movements pre-wod.
REGIONAL WOD #4 - 25 min cap
100 - Wallballs 20#
100 - CtBar Pullups - after 20 used blue band
100 - pistols
100 - 1 arm dumbbell snatch 50#
At 25 min was on 55 pistol, so 145 left = 27:25 for Official time. Continued wod and completed all movements in 43:32 total time. Right hand ripped in ctb and snatch.


Thursday - 3 x butcher low push 25# 200m. Switched every 50m with partner. These were miserable, just tried to keep foot speed and some sort of power.
REGIONAL WOD #5
21 - 15 - 9
Dead Lift - 205#
Box Jumps - 24" + 45# plate. Should have added the 25# plate also, but wimped out. Did some after wod with 45 and 2-25 plates. Also 3x5 dead lift 225#.

Friday -
REGIONAL WOD #6 - 15 min cap
100 Double Unders
50 HSPU - w ab mat
30 Push Jerk - 95#
90 ft Front Rack Carry - 95#
Made it to 10 push jerks in 15 min cap. Finished the jerks, then the front rack lunges.
After went outside and did 400m with 115# bar on shoulders. Then another 400m with 115# in front rack. Had to drop the bar every 100 and clean it up.

Saturday - IronKids Columbia. Wy qualified for Nationals. Now the training starts! Went to HuHot. Then Baconfest! Lots of over eating, and bad eating.

Sunday - Volunteered at the Rec Triathlon. Ran a couple miles during the tri. Then after went for 4 miles. Did some box jumps at 2 miles. Then at the end, 30 pullups on the playground (6,5,5,4,4,3,3?) and 3x10 picnic table box jumps. Went to Sweet Tomatoes after and ate a ton more. Finished the day with a couple beers and mowing the yard.

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