4/30 WOD (Ind. Regional Event 4)

WOD for time
50 back squats (135/ 95)
40 pull-ups
30 shoulder to overhead (135/95)
50 front squats (85/ 65)
40 pull-ups
30 shoulder to overhead (85/65)
50 overhead squats (65/45)
40 pull-ups
30 shoulder to overhead (65/45)

This is a big one.  Pace yourself.  This is one of the workouts that the best athletes in the world are doing. I actually do not expect any of us to Rx this one, but  I will take a shot.

                 Reps complete            Weights               Pull-ups
Cindy              360                         45/45/45              jump
Alison             240                         95/85                    band
Charlene          240                        45/45/45               jump
Bryan B.          240                      105/85/65                Rx          
Matthew          360                       110/85/45               Rx
Brian J             360                       110/85/45                Rx
Mark               360
Marco             ?  
Brian F.           ?
Matt                 360

4/27 WOD (Fran)

WOD (21-15-9)
Thrusters  (95/65)
pull-ups 

Matthew 7:45 Rx 
Courtney  8:00
Jill              8:00
Alison        9:21

Or 

(20 min. AMRAP)
5 body blasters
10 box  
15 dbl unders

Brian J.      129  Rx
Danny       81

4/26 WOD (Annie)

"Annie"
WOD (50-40-30-20-10) for time
dbl unders
sit-ups

Cash-out (21-15-9)
push-press (good form reps - you choose your weight)
8 pull-ups between push-press reps (dead hang two secs before each pull-up)

Push-press points to remember.  Stand tall and strait with feet under hips and bar resting on your rack.   Dip shallow and "pop" the bar up with arm press follow through and head "trutles" between arms.   Let bar come down to rack before the next dip.

Pull-ups - Dead hang for 2 seconds :  Here you need to focus on relaxing before the pull.  High frequency pull-ups are maintained by relaxing and pulling making your body work like an engine (power stroke and exhaust stroke).

4/25 WOD

WOD (3-3-3-3-3-3)

front squat (3 reps each cycle)
walk the DUI balance plank (3 reps each cycle)
15 feet hand stand walking (1 rep each cycle)

Nick
Shannon
Brian J    155lbs Rx
Matt    
Marco
Matthew
Alison

4/24 WOD

WOD (3 cycles)
20 DB thrusters (20/10)
10 burpee box jumps
20 renegade rows (20/10)
20 travel lunges (35/ 25) over head
60 sec rest

Alison       18:37 Rx
Brian J      18:29 Rx
Nick          22:20
Shannon     27:10
Matthew    14:37  Rx   (smoking fast)
Will              22:05  Rx
Cindy          16:03  Rx
Kyle             15:51 Rk
Ransom        23:35
Christian       16:15
Reagan        18:17
Stevo            20:22   Rx
Mark             20:19    Rx
Courtney        22:51    
Marco            26:53   Rx
Brian F.          37

Got some good Rxs on this one.  It was tough.  Next time we will go for just 10 reps each but for 5 cycles.

4/23 WOD

WOD (8 rounds for max reps)
20 sec muscle ups (scale ring PUs)
10 sec rest
20 sec of clean and jerk (135/95)
10 sec rest

                          C&Js            Muscle-ups
Bryan B.              26                   25   Rx?
Brian J                 25                   15   Rx?
Danny                 22
Brian F
Cindy
Alison

4/21 WOD

WOD 
Run 100 meters and over wall after each item
30 burpees
30 thrusters (45/33)
30 box jump (25/20)
30 rows  (45/33)
30 wall ball  (20/13)
30 sit-ups

Matthew   14:12 Rx
Alison        16:55 Rx
Jill              32:44