Kelly

"Kelly"
5 rounds for time:
400m run
30 box jumps
30 wall ball

Time-20:02

Cottage team WOD

This weekend I was at a friends cottage putting I the docks. On sat morning my friends were insisting that I put them threw a WOD so I made up a little team WOD

Cash in
100ft overhead walking lunge 25#
Then
AMRAP 10
50ft bear crawl
Ground to overhead with 40lb dumbells
Burpees

The team member doing the bear crawl dictates the time that the other team mates are doing G2OH and burpees

Run, box jump, push-up

I have been working nights all week so making it to the gym is not in the schedule.
Today I went to the local high school to complete:

For time:

400m run

3 rounds
25 box jumps
25 push-ups

400m run

Time-9:35

First day back since Regionals

Today was my first day back in the gym since regionals. I just had a nice laid back easy day just to get moving.

Squat
5-5-5
175-185-205

Box Jump
47.5"

For time
50-40-30-20-10 double unders
Alternating with
2-4-6-8-10 hang squat cleans 95#

Time-4:08

Regionals weekend

It's another year of training but just in time to start training for next year. I had a goal of making the top 15 in this years Canada East Regional but fell short to a shoulder injury 3 months before the regionals weekend. I fought threw the injury and came up with a 23rd place Finnish. I would like to thank all my friends and family that supported me threw the weekend. I want to give a special thanks to my sponsor WOD Gear who was a huge support.
Thanks so much to my beautiful girlfriend Monika who was the best coach/cheering section all weekend!

WOD 1 Diane
21-15-9
Deadlifts
HSPU

Time: 8:45 (32nd) place

WOD 2
2 km row
50 pistols
30 hang cleans 225#

Time cap 17:00-26 cleans completed

WOD 3
4 rounds
10 dumbbell snatch 100#
50m sprint

Time- 5:15 (13th)

WOD 4
50 back squats 135#
40 pull-ups
30 shoulder to over head 135#
50 front squat 85#
40 pull-ups
30 shoulder to overhead 85#
50 overhead squats 65#
40 pull-ups
30 shoulder to overhead 65#

Time cap 22min ( completed 50 OHS and 22 pull-ups)

WOD 5
Snatch ladder
Snatched 195+16 double unders

http://m.youtube.com/watch?v=mR67PkX8chY

Squats....thrusters double unders

A. Squat 10-10-10 @ 50%-60%

185-225-245


B. For time:
21 thrusters 95#/65#
50 double unders
15 thrusters 95#/65#
50 double unders
9 thrusters 95#/65#
50 double unders

Time-3:41

AMRAP pull-ups farmers carry and AMRAP OHS, double unders

As many rounds as possible in 8mins of:
Farmers carry 100 ft
20 pull-ups
2 min rest
As many rounds as possible in 5 mins of:
10 overhead squats 95#/65#
20 double unders

4 rounds 15 pull-ups

5 rounds 19 double-unders

Dumbbell snatch, burpee broad jump

4 rounds for time

10 alternating dumbbell snatch 80#
50ft burpee broad jumps

Time 6:10

Thruster.....run, burpees, front squats

A. Thruster 3-3-3
145-195-225


B. 3 rounds for working time of:

400m sprint
15 Burpee over the box jumps 24″/20″
15 front squats 135#/95#
3min rest

Split times
3:24
10:07
17:10

Total work 11:10

AMRAP power snatch HSPU ... Power cleans, MU

As many rounds as possible in 4mins of:

5 power snatch 135#/95#
7 handstand push-ups

Total 3+7HSPU

1min rest


As many rounds as possible in 4 mins of:
5 power clean 135#/95#
3 Muscle-ups

3+2 Muscle ups