Five rounds for time:

20 KB swings (M 55#/W 35#)
7 Handstand Push-Ups
20 Air Squats
7 Toes-to-Bar

20 Back Squats (135/95)
25 Pullups
10 Shoulder to Overhead
20 Front Squats (85/65)
25 Pullups
17 Shoulder to Overhead

Time after 22 Min

(DNF)
30 Overhead Squats (65/45)
25 Pullups
20 Shoulder to Overhead

For time,

Perform 28 reps of the following, do not move on, until you finished all 28 reps

Toes 2 Bar (MOD: K2E)

Box Jumps 30/24

Hand release push ups

Double unders

C2B pull ups: (MOD: Jumping pullups)

Slamballs 30/20

Ring dips (MOD: Purple band on Rings)

Wallballs 20/14 (MOD: 10#)

Hip Extensions

Mountain climbers (4 count)

4 mod's for 1 workout and it still SUCKED, lol.

Positives: Strung all DU's and did the 24" box
Negatives: Bailed and did the 10# wallball. Need to start working with the 14#. Can still only do 1-2 T2B.

day 5

http://crossfitsouthie.com/team-version-of-regional-wod-2
http://games.crossfit.com/workouts/regionals-team

Strength
Hang Power Clean
2-2-2-2-2 <== 145

WOD
One time through
1000m row
25 Pistols (alternating/total)
15 Hang Cleans (225,135)

Level 3 (185,115)
Level 2 (135,95) <==
Level 1 (95,55)

Notes
HPCs are looking better. I'm doing well on the first half of the motion, especially the extension, but then I'm not properly landing. I land too far back, possibly because I spend too much time in the extension phase and don't focus enough on getting into squat stance for the landing. As Lando said, I need to think about it like getting into a squat clean, except that I arrest the movement before hitting the depth. I'm sure that once I get that part right, I'll be able to add 20-30 pounds to my PR quickly. Form first, then weight.

WOD
30 Hang Cleans (165/95)
30 Hand Release Pushups
20 Hang Cleans (185/105)
20 Hand Release Pushups
10 Hang Cleans (205/115)
10 Hand Release Pushups

Post-WOD
50 Ring Dips (optional)

Pre-WOD:
1X20 Back Squats (unbroken) - 100#

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95) - 70
-20 T2B
-100 Double Under

Finally did DUs in a WOD!

21-15-9
Deadlift (165#)
HSPU (30" box)

5 rounds for time:
20 KB Swings 1.5 pood
400m Run

Seated Hamstring Curl Machine:
- 50 x 26kg

Seated Quad Curl Machine:
- 50 x 26kg

Deadlifts with Feet on 20kg Plates:
- 10 x 30kg
- 10 x 40kg
- 10 x 50kg
- 10 x 60kg
- 10 x 70kg
- 10 x 80kg
- 10 x 90kg
- 5 x 100kg
- 5 x 110kg

Deadlifts to Shrugs:
- 10 x 60kg x 3 rounds

24inch Box Stepups:
- 10 x 40kg (each leg)
- 10 x 50kg
- 10 x 60kg

Weighted Lunges with back foot on 24inch box:
- 10 x 40kg x 3rounds (each leg)