Friday, 040315

Regionals 
1st session
 
A. SqT Clean Thruster Ladder – every :90 perform 1 rep…thruster Jerk NOT allowed 
 
*buy in to each ladder is 5 bar facing burpees 
 
*starting weights 225/133 *jumps by 10#/5#
 
rest 5 minutes 
 
B. 7 min amrap 
 
10 wall balls (30/20)
 
10 box jump overs (30/24)
 
5 muscle Ups 
 
 
 
rest 1 hour  (if possible – get use to these time frames whenever possible)
 
 
 
2nd session
 
A. Competition pace / target 
 
3 min max calories on bike 
 
2 min sqT clean thruster (155/108)
 
1 min max Ghd Situps 
 
rest 12 min x 3  – score = max reps 
 
B. Row 10 min
 
:30 on hard :30 on easy 
 
C. Recovery work 
2016 Season
Phase not started yet 

 
 

8 thoughts on “Friday, 040315”

  1. A.) On 60 sec (whoops): Started at 135. Got to 195, then burped + squat clean up to 235. Then 5min OTM with no burpees 245 sq clean
    B.) 4 Rounds even…UB except last set of MU 4+1

    Squat 285×1 Then 5min OTM 265×1. 275×1.1
    Jerks: 215.225.235.245.255.265
    Snatch: 135.155.175.185.195.205.210.215

    A.) 107.12.24……105.11.25….109.12.27 (AD not calories…super old…don’t know what it measures)
    B.) Rowing after I teach Class

  2. mickey kilmartin

    AM-
    A-Finished at 255# missed 265
    B- 4+6 (25# ball since mine exploded)

    PM-
    A- did partner WOD posted at our gym
    tabata pushups
    amrap clean and jerks 135# (6 minutes) had to be touch and go sets of 4
    tabata pushups
    No idea scores here but it was spicy

    B- 10 minute row completed

  3. AM
    A. 265
    B. 4+15
    C. This was AWFUL!!!
    118/13/35
    108/13/34
    105/14/36
    I was dying
    D. :30 on :30 off – row done

  4. Am:
    A. 69k
    B. 3+22.

    Pm:
    A.
    32+10+32 = 74
    33+11+32 = 76
    30+11+33 = 74
    *103# for thrusters.

  5. Brandon Petersen

    Did class

    A. 240 sqt clean thruster. Went with class. Regular shows no belt just to try and work position. Climbed heavier but no legs and positional was rough.

    B. AMRAP 7 comp wod
    10 wall balls (30)
    10 box jump overs (30)
    5 muscle ups
    Score 4+22

  6. One Session
    A) 110 missed 116 three times
    B) 7 min amrap
    4+21
    C)Row 10 min
    1:41-1:43 pace on har

  7. One Session
    A. ReTest 15.4
    PR: 117 reps
    No much for shoulders after but attempted…
    B. Squat Clean Thruster – 154lbs
    C. 7 min AMRAP: Rounds: 3+11
    D. 10min Row – Complete

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