2013 Regionals WOD 1

  • May 20, 2013
  • By :
1-IMG_0523
Gettin ready for Jackie!

Warmup
500m row
25 Air squats
25 Ring Rows

-5 minutes of shoulder stretching
-5 minutes of quad stretching

Strength (20 minutes)
Push-press
3-3-3-3-3

*Between sets do a set of 15 Back extensions*

WOD (20 min)
2013 Regional WOD 1
โ€œJackieโ€
Row 1000m
50 Barbell thrusters (45lb bar for men and ladies)
30 pull-ups

Ca$hout
3 sets of 10 Handstand push-ups
No more than 90s rest between sets. As fast as possible

20 Comments

  • Melberg

    05/20/2013 @ 11:26 pm

    Push press 225*3 235*2
    Jackie: 849
    HSPU: all 10 unbroken for 3 sets

  • Melberg

    05/20/2013 @ 11:26 pm

    Push press 225*3 235*2
    Jackie: 849
    HSPU: all 10 unbroken for 3 sets

  • Petra

    05/20/2013 @ 8:15 pm

    So proud of the team – you guys are amazing!! It was so much fun to watch all the competitors this weekend.

    Strength: 115
    Jackie: 10:10 (was hoping to get under 10 min…next time!)
    Cashout: Done
    After-cashout fun: Kara and I did our first set of Wendler squats.

  • Petra

    05/20/2013 @ 8:15 pm

    So proud of the team – you guys are amazing!! It was so much fun to watch all the competitors this weekend.

    Strength: 115
    Jackie: 10:10 (was hoping to get under 10 min…next time!)
    Cashout: Done
    After-cashout fun: Kara and I did our first set of Wendler squats.

  • Kara

    05/20/2013 @ 8:11 pm

    Push press: 135# x3
    Jackie: 11:07
    HSPU: done w/ 1 abmat

    Great job team! While I was doing the wod I kept thinking “Goose and Christina weren’t taking breaks on friday, I gotta keep moving!”

  • Kara

    05/20/2013 @ 8:11 pm

    Push press: 135# x3
    Jackie: 11:07
    HSPU: done w/ 1 abmat

    Great job team! While I was doing the wod I kept thinking “Goose and Christina weren’t taking breaks on friday, I gotta keep moving!”

  • McGuire

    05/20/2013 @ 7:06 pm

    205ร—3, 225ร—2
    WOD: 7:11 rx, my first time doing this workout and it felt like a kick in the chest!

  • McGuire

    05/20/2013 @ 7:06 pm

    205ร—3, 225ร—2
    WOD: 7:11 rx, my first time doing this workout and it felt like a kick in the chest!

  • barrow

    05/20/2013 @ 6:17 pm

    Whoa, the team went so hard at Regionals that they caused the comments to start working again!

    • Bish

      05/21/2013 @ 11:10 am

      like

  • barrow

    05/20/2013 @ 6:17 pm

    Whoa, the team went so hard at Regionals that they caused the comments to start working again!

    • Bish

      05/21/2013 @ 11:10 am

      like

  • DePrizio

    05/20/2013 @ 5:56 pm

    Great work this weekend by Southie team! Proud to be associated with the amount of the effort and heart shown out there. Looking forward to seeing everyone grow as stronger competitors under burnt toast in 2014.

  • DePrizio

    05/20/2013 @ 5:56 pm

    Great work this weekend by Southie team! Proud to be associated with the amount of the effort and heart shown out there. Looking forward to seeing everyone grow as stronger competitors under burnt toast in 2014.

  • dudley

    05/20/2013 @ 1:05 pm

    175×3, 185×1 – ran out of time to take another run at 185×3.next time.
    Jackie: 6:39rx, think 20+ secs faster than a couple months ago
    hspu check

    • dudley

      05/20/2013 @ 1:08 pm

      PS – awesome work by the southie team this past wknd

      • Goose

        05/20/2013 @ 2:06 pm

        thanks Studley and to everyone else that came out to support. It is greatly appreciated! We are very fortunate to have such a great community. It always makes you work harder when familiar faces are there cheering you on. CFS big things in 2014.

  • dudley

    05/20/2013 @ 1:05 pm

    175×3, 185×1 – ran out of time to take another run at 185×3.next time.
    Jackie: 6:39rx, think 20+ secs faster than a couple months ago
    hspu check

    • dudley

      05/20/2013 @ 1:08 pm

      PS – awesome work by the southie team this past wknd

      • Goose

        05/20/2013 @ 2:06 pm

        thanks Studley and to everyone else that came out to support. It is greatly appreciated! We are very fortunate to have such a great community. It always makes you work harder when familiar faces are there cheering you on. CFS big things in 2014.

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