2013 Regionals WOD 1

May 20th, 2013

Category: Competitor

2013 Regionals WOD 1

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
“Jackie”
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

DISCUSSION 20 Comments

  1. Melberg 05/20/2013 at 11:26 pm

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

  2. Melberg 05/20/2013 at 11:26 pm

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

  3. Petra 05/20/2013 at 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.

  4. Petra 05/20/2013 at 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.

  5. Kara 05/20/2013 at 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!”

  6. Kara 05/20/2013 at 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!”

  7. McGuire 05/20/2013 at 7:06 pm

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

  8. McGuire 05/20/2013 at 7:06 pm

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

  9. barrow 05/20/2013 at 6:17 pm

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

  10. barrow 05/20/2013 at 6:17 pm

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

  11. DePrizio 05/20/2013 at 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.

  12. DePrizio 05/20/2013 at 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.

  13. dudley 05/20/2013 at 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 at 1:08 pm

      PS – awesome work by the southie team this past wknd

      • Goose 05/20/2013 at 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.

  14. dudley 05/20/2013 at 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 at 1:08 pm

      PS – awesome work by the southie team this past wknd

      • Goose 05/20/2013 at 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.