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Friday, May 20, 2011

Regional WODs Announced

I am not sure what I think about the Regional WODs being announced, but I do know at least I have some focus to my training....this is not true Crossfit but I will take it.  Here are the WODS:

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5
“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Workout 6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

There they are folks....we will see how I do.  I am headed to indy to see how my training is going with some other great Crossfitters.  I will have an update on Sunday when i get back!  Super excited to get better!

NU

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