“Regionals 11.4”
For time:
100 Pull-ups
100 Kettlebell swings 55/35#
100 Double-unders
100 Overhead squats 95/65#
Compare to June 30, 2012.
“Regionals 11.4”
For time:
100 Pull-ups
100 Kettlebell swings 55/35#
100 Double-unders
100 Overhead squats 95/65#
Compare to June 30, 2012.
Warm up with 95
WOD scaled: did ring rows and 4 rds of 25 ea.
24:48
Strength : up to 135lbs
Wod RX: 25 min cap on rep 76 of 100 OHS
Squat snatch+2 OHS-
Up to 135
Wod- 10 rounds of 10 reps (still hurting from last weeks pull ups). All reps unbroken
22:37
1 Squat Snatch + 2 OHS
E2MOM for 5 sets
All sets with 95#
WOD
As Rx’d
Pull-ups: 10-10-10-10-10-10-10-10-10-10
KB Swings: 10-10-10-10-10-10-10-10-10-10
DU’s: 8 to 51 to 80 to 100
OHS: 15-10-15-10-10-10-10-10-10
Time: 21:35
24:25 10 rounds of 10
Strength 65#
WOD RX 4 rounds of 25
24:0
all DUs unbroken
Strength as warmup @ wod weight
Wod RX’d straight through:
21:32
Struggled on dubs. Sets of 10 on OHS were very tough!
Strength:
185-205-215-225 (no misses)
235 failed x2
Wod:
Did 1 round of 20 reps, then 4 rounds of 10 reps, called it a day
Stength
95-95-95-115-135
Wod rx
22:24
Ohs very tough
Warmup with 95#
WOD straight through w/ pull-ups, 55# kbs, 20cal bike, 95# ohs
Finished 40 ohs.
95-105-115-125-135 (f)
RX 20:57
Strength: SS into 2 OHS
4 rounds @ 95#
WOD Rx* (bike Cals for dubs)
80 OHS at 25 min cap
(Finished w/ FS after time cap)
Strength:
Up to 135#
__
Wod Modified: 75# on OHS, Subbed 50 Strict PU’s, straight through.
50 Strict PU
100 KB 55#
100 Dubs
100 OHS 75#
24:08
Strength: worked on form – up to 95#
WOD: RX weight
Broke it up into 10 rounds. FS instead of OHS. Strict pull-ups (50), single-under for dubs (200).
Time: 24:59
Abigail:
Strength @ 22#
WOD:
50 pull ups (some ring-rows)
50KB swings (15#)
100 skier jumps
100 front squats (22#)
Time: 24:25
95-105-115-125-135(f ss)
Wod rxd
18:37
Squat snatch+2 OHS-
Up to 135
Wod Rx- Went for 10 x 10. Got 7+16 at the cap. Lower back is still smoked so the KB were pretty spicy for that reason.
Capped.
1 squat snatch + 2 OHS
85-95-105-105-110
–
Wod as rxd
18:36
For Next time:
Pull-ups 5 sets of 10, then 8-6 for a couple then 5’s
KBS: 20 -10-10-10-20-10-10-10
Dubs: ehh
OHS: 20-10-10-12-12-10-10-10-6
WOD Rx’d
23:17
Strength
Up to 55-65#
kept it light focused on form
WOD
25 OHS left at 25min (still finished them off)
-modified last 30 pull ups with rings after I tore
35# KB
55# OHS
CrossFit confession time… I slacked off guys no excuses.
You did so great- that was a tough one to keep going and you did! Fun to workout with you!
Strength with Dan- so much fun! 🙂
65-75-95-105-115
WOD Rx
Straight thru
21:27
Notes for next time:
Pullups: all sets of 5 – Took almost 6 min
KB Swings- 10 sets of 10
DU- 25, 1, 1, 38, 35 (planned rest after 25&65)
OH Squats- 10, sets of 5 until 90, then set of 10