04202013

9a Team WOD: 1st Session

AFAP: Teams of 4. 2 men 2 woman
75 Back Squats (95)
50 Pull-ups
25 S to Oh ^
75 FS (65)
50 Pull-ups
25 S to Oh ^
75 OHS (45)
50 Pull-ups
25 S to Oh

Then two guys go,

Same thing at weights if 135/85/65

***Barbell can't touch ground. 2012 regionals team wod

Did it with Chase, Lindsey and Lynn. Felt good about how we split up the workout. We went through pretty smoothly.

Back Squat -
Pull-ups went c-10, j-15, c-10, j-15
Shoulder to oh went 15 for him, 10 for me
Front Squats -

Will fill in later



2nd Session:
A. GHD - Ball Throws (skill)
A1. 100' Sprint Races

B. Standing Long Jump

C. Triple Jump

D. MaX Effort 500m Row
1:31.1

Rest 6 minutes

E. 5k Run - Sustainability
Finished about 23:30 which is pretty good after all the sprints/jumping/squatting that I did today.

04092013

730a
Went for a 5k+ run. Kept a pretty good pace. Felt good to get on the road.

11a
Clean and Jerk
- heavy singles for day 95, 135, 165, 185, 195, 205

Complex - 1 RM of squat clean/front squat x2/jerk
135, 165, 185, 195

1p
AMRAP 7
3 power cleans 205#
5 hspu - 45# and abmat
7 box jumps - 40"

3 full rounds. Waited too long before warmup and wod starting and 225 clean wasn't happening. Dropped to 205 and lost about 50 seconds in the weight changeover.

Rest 5 mins

1k row
30 ghd sit-ups
60 walking lunges

Time - 6:49

Felt really good in the second one and with both wods overall. Quads def felt smoked in the second one. Low back was a little tight after first one.