2010 CF Games Open WOD # 2

15 min AMRAP

9 Deadlifts 155/100

12 Hand release push ups

15 Box Jumps 24/20

8+18

Shot for 10 rounds, but everything slowed down too much. Damnit.

21-15-9 rep rounds for time of:

GHD sit-ups with 10 lbs wallball
2 for 1 WB 20/14 lbs

WOD --- For time
100 Jump Ropes, (I can't do double unders)
50 Air Squats
40 Sit ups
30 Walking Lunge (15 each with 20 lb DB's)
20 Jump Squats
10 Back Squats (65 lbs)
100 Jump Ropes

08:29

Then, 5 minutes total on the clock:
3 minutes planking, 30 sec on, 30 sec off, 30 sec hip taps, 30 sec off... etc.
1 minute continuos captians chair leg raises
1 minute suitcases with medicine ball, side front side.

This doesn't feel at first like a draining workout but my legs are ever so slowly beginning to feel like jello. We shall see how they are in the morning :S

3 x5 bench press - 160 lbs

then…

12 plyo push-ups
9 hanging power clean (135/95) - managed 115 lbs
6 strict pull-ups
3 power snatch - 115 lbs

3 rounds

TABATA Push-Ups (20secs on, 10secs off) - total = 88
Rest 2mins
Chair (8kg) strict shoulder press for as many reps as done in TABATA push ups = 88
Rest 2mins
100 x shoulder touches (whilst holding plank position with arms straight) - 54 secs
Rest 3mins

2min max chair pistols squats-right leg (bum must touch chair)
Rest 1min
2min max chair pistol squats - left leg
Rest 2mins

In teams of two, 2 x 400m runs each (1600m total) (one runs, whilst other rests):
- Matty O and Bretto: 5:04secs
Rest 5mins:

10min Cap to do the following:
- 100 x single unders
- 50 x lunges (foot on chair)
- 100 x single unders
- 50 x air squats
- 400m run
- max burpees in remaining time (enter burpees in reps section)

21-15-9

Snatch #135/95(mod #45)
Ring Dips(parallettes)

Skill: 15 min of pullup practice

5 rounds

3 Clean (power or squat) (225/155)
40 Dubs (Double Unders)
250 M run

3 Shoulder Press on the minute for 9 minutes @ 60% of your 1 RM. (95#)
On the 9th min do max reps. (got 15 reps!)

Rest 5 min.

12 min AMRAP
Start with a 400m Run then
3 Hand Stand Push-up
6 Pull-up
9 Hand Release Push-up

Total rounds 5 + 1 HSPU

100 pull ups
100 push ups
100 sit up
100 squats

15:31 *PB

Stength Progressions:

Back Squat (below parallel): 1x5x225, 1x3x315, 1x3x360, 1x3x410, 1x3x410, 1x6x360, 1x5x360, 1x8x315, 1x5x315

Hang Cleans: 1x5x135, 1x5x225, 1x4x225, 1x5x205, 1x5x205, 1x5x205

Jump Rope (SUs): 190 in 2 mins (PR)