Warm up:
2 mins jump rope (trying to work on stringing together)
10 back extensions
10 front squats
spiderman stretch

2013 CF Games Regional WOD #6

For time,
100 Double unders
50 Handstand push ups <--On tricep dip bars w/prowler blocking
40 Toes 2 bar MOD knees to bar
30 Shoulder to overhead 160/100 <--85#
90ft Walking lunge with weight in front rack position 160/100 <--85

Time - 31:05

Group Warm-up

Then,

4 Rounds
10 Power cleans 135/95 (MOD: 85#)
15 Box jumps 24/20 <--wow did i have a problem getting my first set of jumps
20 Burpees

16:07

MONDAY
Strength
Clean [wmv][mov]
Take 15 minutes to establish a heavy 1rep Clean (full squat).- 245 lbs

Conditioning

A.
3 Rounds For Time:
• 30 Double Unders
• 30 Push-ups
• 15 Power Cleans (#95/65)

B.
3 Rounds For Time:
• 50 Double Unders
• 30 Hand Release Push-ups
• 15 Power Cleans (#135/95)

C.
2 Rounds For Time:
• 100 Double Unders
• 30 Handstand Push-ups
• 15 Power Cleans (#155/105)

Chose option B

21-18-15-12-9-6-3 reps for time of:

75 pound Sumo deadlift high pull
75 pound Push press

Buy out:
Biceps curls, 70 lb 8-8-8
Lat pull-down, hammer strength

2013 CF Games Regional WOD #6

For time,

100 Double unders
50 Handstand push ups (MOD: 1 Abmat)
40 Toes 2 bar
30 Shoulder to overhead 160/100 (MOD: 65#)
90ft Walking lunge with weight in front rack position 160/100 (MOD: 65#)

19:30

40 du's unbroken, then mostly 10's, 5's toward the end. HSPU were very hard. Was doing 3's, 2's and 1's toward the end. T2B did in 10's. S2O did in 6's. Could've prob gone heavier on the s2o, but wasn't comfortable using the higher weight for the lunges, left knee was very shaky on those.

As many rounds as possible in 12 minutes of:

10 Press 115 lbs / 80 lbs - 80 (PP)
15 Overhead squat 115 lbs / 80 lbs - 60
20 Push press115 lbs / 80 lbs - 80
25 Front squat 115 lbs / 80 lbs - 80
30 Push jerk 115 lbs / 80 lbs
35 Back squats 115 lbs / 80 lbs

Skill:
3 rounds
15 back extensions
1 min. Hollow Rock

Light run

Workout of the Day
A.
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds
For the Dumbbell Shoulder Press, I was able to get up to 55#, which is something I've never done before! For the Good Mornings, I did easy sets with the bare bar, as this is something I haven't done in a long time (and am not confident doing with a lot of weight).

B.
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
For this, I was only able to get two sets done, and I used the red band for the Pull-Ups.

Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps
I was only able to do two sets here as well, and I think for the first time, I was able to do the Kettlebell Swings unbroken.

Workout of the Day
A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds
For the Shoulder Presses, I got up to a 1RM of 155, and lowered back down to a set of 3 with 115. For the Toes to Bar, I did 2 sets of 5 for each group, and for some reason these are getting worse instead of better - why?!

B.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds
For the Pull-Ups, I used the red band, and did 10 reps per 1-minute set. For the Thrusters, I did a set of 10 for each set, and pushed to 11 on the last set. For the Double Unders, I was really comfortable with these, and did sets of 25 for each set quite easily.

Workout of the Day
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
For the Walking Lunges, I used 15# Dumbbells, and this was definitely enough weight for me. For the Dips, I used machine assistance, and did sets of 5 with assistance at 90, 75 and 60. The set at 60 was definitely a challenge, but I really need to keep pushing forward!

B.
Complete as many rounds and reps as possible in 10 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run
For these, the 135# Power Cleans were actually quite easy for me. The Push-Ups weren't too bad, but definitely paced more slowly than usual. For the 100m Run, I tried to do the 0.06 miles at 11mph, but that could definitely have been faster.