Strength:

Back Sq - 3x135, 3x185, 3x215, 3x245, 2x265, 2x285, 2x305, 2x325 (hurt calf flared on heavier sets)

Metcon:

10-9-8-7-6-5-4-3-2-1-(DL 1.5XBW), (Bench 1.0xBW), (Clean .75xBW)

Time - 27:30

Wod 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

*Scale so that you have a DAMN good shot of getting into the 4-8 minute range.

1 mile run/walk to warm up

15 minutes stepmill (sprints every 5 minutes)

2x50 OH Alternating Lunge

Deadlift
3-3-3-3 (135/155/175/200/200)
(in between banded good morning)

DeadLifts for Hams
3x8 (135)

SUPERSET
2x15 Flexed Range Squat (45)
2x15 Barbell GoodMorning (45)

Single Leg (unilateral) Leg Press
3x10 each side

Lying Hamstring Curl
15x (15s rest)
15x (15s rest)
15x (15s rest)

4x20 Banded Reverse Crunch
3x10 Reverse Hyper Extension

2 mile run

"Figure 8"
8 RFT
8x Front Squat (95/65) * I used 65
8x Box Jump (30/24) * I used 30"
8x KB Swing (50/35) *I used 50

Rest 3 minutes
10 Rounds 40:20 Spin Bike Work (40 seconds hard work, 20 seconds rest)

Strenght:
5 max Dealifts @ 150kg

130609:
21-18-15-12-9-6-3
SDHP @ 35kg
Push Jerk @ 35kg

Workout of the Day
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift
For these, I was able to build up to a new 1RM of 355! Definitely not good technique, but it got up.

B.
For time:
Rounds of 15, 12 and 9 reps of:
1.25 x Bodyweight Deadlift
Pull-Ups
Hand-Release Push-Ups
For these, I did sets with 265, and I had to really slow the reps down. For the Pull-Ups, I used the red band for assistance, and I had to break my sets down into smaller groups.

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
On the Push Presses, I was able to get up to a 1RM of 155! I definitely arched my back, but I was still able to get the weight up. For the Pull-Ups, I simply did sets of 12,using a red band for assistance.

B.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps
For the Ring Dips, I used the Dip machine with weight assistance, using 75#. For the larger sets of Dips, I had to break the larger sets into smaller chunks.

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