WOD:

2009 South Central Regional Qualifiers WOD #2

50 Chest-to-Bar Pullups
50 Burpees
For time.

Complete as many rounds as possible in 20 minutes of:

9 Deadlifts, (245lbs)
8 Muscle-ups
9 Squat cleans, (155lbs)

I got 1 round + 5 muscle-ups, then I quit with 4 minutes left from my left elbow feeling like I'd torn a tendon.

5 Rounds for time

12 Squat Snatches #95

400M Run

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

For Time: Start w/4 Burpees & then do 4 Burpees on the minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

Helen - 3 rounds for time of:
Run 400m
21kb swings @ 55# (1.5pd)
12 pull-ups

Didn't get a new PR on this one. Only got 2 hours of sleep, which is not enough to get through this WOD.

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

Front squat 1-1-1-1-1-1-1

85-95-105-115-125-130-135

For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

Used 35# on all but OH Squats. 12# bar on OH Squats. Shoulder wouldn't allow 35#. At 6 minute mark, dropped to 2 burpees every minute. Continued burpees throughout.

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

Pre WOD:
- 5X3 Dead Lift
125(3)-145(3)-155(3)-155(3)-145(3)

WOD: For Time:
- 200 Meter Plate Carry (45/25) - 25#
- 100 Double Under - subbed step-ups
- 50 Burpee
- 100 Double Under - subbed step-ups
- 200 Meter Plate Carry