Qualifier Workout B Variation

5 Rounds:
Max Reps Muscle Ups in 45 sec
Rest 15 sec
Max Reps Power Clean 185/105
Rest 15 sec

04/28/09 - 6 MU's and 16 PC's. PC's were light, can do way more. MU's were hard from full lock out. Held back today big time to learn the MU lockout and get familiar with the WOD, plus the legs are still wrecked from the Level 1 cert.

Goal for games: 1 MU followed by 3 PC, at a minimum on the minute but completed AQAP, would be 10 rounds for a total score of 40. Best Case scenario. after 6 mu singles, try 2 sets of doubles - after 10 mu's are done only PC's for a total score of 45-50.

Level 1 Cert Day 2 Workout

Run 600 meters
then,
5 rounds of:
10 plate squat clean
10 push-up

then, run 600 meters

04/26/09 - 10:21

Level 1 Cert Day 1 Workout - 7.5 minute workout

6 rounds for amap of:
30 sec of Pull-ups
rest 15 sec
30 sec Thruster
rest 15 sec
Score is total reps completed.

Goal = 10 across

04/25/09 - 116: P-20,T-12,P-12,T-9,P-10,T-8,P-8,T-7,P-8,T-6,P-9,T-7
avg=9.66
Total time on Pull-ups and Thrusters: 3 minutes each, total time resting: 1.5 minutes

Dirty South Qualifier

Workout #1

3 min Max Points Suicide Run
2 min Rest
3 min Max Rep Deadlift (275 lb. Men) (185 lb. Women)

Workout #2

5 Rounds for time of:
20 Double Unders
10 Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target
1 Rope Climb 15 ft.
There will be a 15 minute time limit for this workout

Workout #3

8 min AMRAP of:
5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

Mid Atlantic Qualifier - Workouts

Workout 1:
2k Row

Workout 2:
3 rounds of
10 Deadlift (275m/185w)
50 Double-unders

Workout 3:
400m Run, 21 OHS, (95m/65w), 21 BoxJump
400m Run, 15 OHS, 15 BoxJump
400m Run, 9 OHS, 9 BoxJumps

Australia Qualifier - 2nd Workout

2nd Event Australia Games Qualifier -
21-15-9 of:
Burpees
Pull Ups
Row 400m

04/22/09 - 11:08

Australia Qualifier - 1st Workout

1st event from the Australia games qualifier -
3 Rounds For Time:
10 Clean & Jerk 135/85 (overhead any way)
15 Ring Dips
20 KB Swing 53/35

04/21/09 - 13:17

Deadlift, Muscle-up

5 Rounds Not For Time:
Deadlift 3 Reps
Musscle-ups to Failure

04/17/09 - 285/2, 295/2, 305/1, 315(m)/1, 315/1

Sprint and Push Press

10 Rounds For Time:
Sprint 100m
15 DB Push Press 50's/30's
Sprint 100m
Rest 1:00

04/16/09 - Wt=45#, Best=1:08, Total=24:54
Rd1 - 1:08
Rd2- 1:17
R3 - 1:34
4 - 1:27
5 - 1:32
6 - 1:37
7 - 1:36
8 - 1:36
9 - 1:57
10 - 1:26

So Cal Regional Qualifiers

Workout #1
6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)


Workout #2
3 Rounds for time of:
450m Run
30 Overhead Squats x 95# (65# women)

Weighted Pull-Ups 5x5, 3x5 Floor Press

04/09/09 - 35, 35, 40, 44, 49 (weighted pu's)
135, 205, 235 (floor press)

04/09/09 - Total workout:
Warm-up
Row 400m
3 rounds of:
10 Pass-thru
10 OHS
10 Sit-up
10 KB Swing

Then,
3x5 Floor Press - 135, 205, 235

Met-Con:
3 Rounds of,
15 KB Swing (used 53 lb)
25 Double Unders (RX'd is 50)

04/09/09 - 4:47

Muscle-ups, Thrusters, and Row

5 Rounds For Time:
6 Muscle Ups
10 DB Thrusters 55/35
Row 250m

04/07/09 - 23:50. First 2.5 rounds were as RX'd. Then switched to pull-ups and push-ups at 2 per mu. Row's were rests. Thrusters were the killer.

Playing with Eva - Less rounds, lighter swing, and no pull-ups

4 rounds of:
Run 800 meters
55 lb KB swing, 30 reps

04/05/09 - 24:00 +/-

Thruster work, then 3 Rds. Jump Rope, Dips, KB Swing

45 reps of 35# Dumbbell Thruster

04/01/01 - 3:36 (4 sets)
Goal: 1 unbroken set

then

3 rounds for time:
100 Jump Rope
15 Ring Dip
21 KB Sing (53 lb)

04/01/09 - 10:05

Push Press and Double Unders

5 Rounds For Time:
5 Push Press 185/113
50 Double Unders

03/31/09 - 11:24, used 155# on PP's