Everything except the kitchen sink

Jun 4th, 2013

Category: Competitor

Everything except the kitchen sink

Haley
Warm-up
2x Through
10 Burpees
10 Hug-a-twinkies
10 false grip pull-ups (if you are a true ninja then sub a few strict muscle-ups for the pull-up)
–Then some shoulder lovin

Oly
Spend 10 Minutes working on perfecting the split Jerk foot work and timing

Strength
Every minute on the minute for
10 minutes
3 Deadlifts
*start heavy and end heavy. 10lb jumps only

WOD 1
5 minute AMRAP
X Muscle ups
5 Overhead Squats

Games- 3, (145,100)
Regional- 1, (125,85)
Open- 10 C2B pull-ups, (105,70)

Rest 2 minutes

WOD 2
5 minute AMRAP
7 Kettlebell Swings
7 Up and over the Box Jumps

Games- (108,70)
Regional / Open- (2,1.5)

DISCUSSION 20 Comments

  1. Mullins 06/05/2013 at 1:25 am

    Strength: 315 for all
    WOD 1: 5+2 @ #145
    WOD 2: 6 @ 88 lbs

  2. Mullins 06/05/2013 at 1:25 am

    Strength: 315 for all
    WOD 1: 5+2 @ #145
    WOD 2: 6 @ 88 lbs

  3. mattw 06/05/2013 at 12:18 am

    strength: 3 sets at 335/355, 2 sets 375, 1.5 sets 395
    wod1: 4+7 at #135 (mistyped on whiteboard)
    wod2: 7 rounds w/ 2 pood

  4. mattw 06/05/2013 at 12:18 am

    strength: 3 sets at 335/355, 2 sets 375, 1.5 sets 395
    wod1: 4+7 at #135 (mistyped on whiteboard)
    wod2: 7 rounds w/ 2 pood

  5. Patilac 06/04/2013 at 10:51 pm

    Warm up done
    Split jerks form was good so I went heavy got 325
    Deads 7 sets at 365- 2 at 385- 1 at 405
    Wod 1 6+1
    Wod 2 4+4 (106 lbs kb can suck it!)

  6. Patilac 06/04/2013 at 10:51 pm

    Warm up done
    Split jerks form was good so I went heavy got 325
    Deads 7 sets at 365- 2 at 385- 1 at 405
    Wod 1 6+1
    Wod 2 4+4 (106 lbs kb can suck it!)

  7. Wheeler 06/04/2013 at 10:26 pm

    Warm up: Done
    Split jerk form: 95#
    Deadlifts: 205# keeping it light on the low back
    WOD 1: 2+10 OHS @ 85#
    WOD 2: 6+2

  8. Wheeler 06/04/2013 at 10:26 pm

    Warm up: Done
    Split jerk form: 95#
    Deadlifts: 205# keeping it light on the low back
    WOD 1: 2+10 OHS @ 85#
    WOD 2: 6+2

  9. Petra 06/04/2013 at 5:48 pm

    Warm-up: Done
    Split jerk: 105#
    Deadlifts: Up to 235#
    WOD 1: 3 rounds @ 70#, one close call MUP and a few sad attempts
    WOD 2: 5+2 @ open. Had a tough time with the swings

  10. Petra 06/04/2013 at 5:48 pm

    Warm-up: Done
    Split jerk: 105#
    Deadlifts: Up to 235#
    WOD 1: 3 rounds @ 70#, one close call MUP and a few sad attempts
    WOD 2: 5+2 @ open. Had a tough time with the swings

  11. DePrizio 06/04/2013 at 4:54 pm

    Good day to work out the lower back. I need a ton of GPP work still till im back in any type of shape after 2.5 months off.

    WU: Check
    135 Split jerk form
    Deadlift to 235- Taking it light still- feeling out the back situation
    WOD1: 4rds 1 MUP attempt OHS @115. Lost alot of hard work on MUPs
    WOD2: 6 even w/ 1.75 pood

    Floater conditioning wod after: Ran my mile in like 7:30. Yikes. That’s about a minute and a half off of my best. +70 dubs in remaining minute after I stopped feeling bad for myself.

    • Goose 06/05/2013 at 2:24 am

      It’s alright buddy. You’re back and you’ll be crushing again in no time. Playing it safe for a while and build that foundation

  12. DePrizio 06/04/2013 at 4:54 pm

    Good day to work out the lower back. I need a ton of GPP work still till im back in any type of shape after 2.5 months off.

    WU: Check
    135 Split jerk form
    Deadlift to 235- Taking it light still- feeling out the back situation
    WOD1: 4rds 1 MUP attempt OHS @115. Lost alot of hard work on MUPs
    WOD2: 6 even w/ 1.75 pood

    Floater conditioning wod after: Ran my mile in like 7:30. Yikes. That’s about a minute and a half off of my best. +70 dubs in remaining minute after I stopped feeling bad for myself.

    • Goose 06/05/2013 at 2:24 am

      It’s alright buddy. You’re back and you’ll be crushing again in no time. Playing it safe for a while and build that foundation

  13. Kenny "F'n" Powers 06/04/2013 at 3:54 pm

    135 Split jerk form
    295 dead lift
    WOD1: was hoping to get 3 MUs and 5 @115 but the MUs are on vacation. I don’t get how one day I can string them together and the next i have nothing.

    WOD2: 6 + 3 reg

  14. Kenny "F'n" Powers 06/04/2013 at 3:54 pm

    135 Split jerk form
    295 dead lift
    WOD1: was hoping to get 3 MUs and 5 @115 but the MUs are on vacation. I don’t get how one day I can string them together and the next i have nothing.

    WOD2: 6 + 3 reg

  15. dudley 06/04/2013 at 1:48 pm

    few strict MUs; up to 135# on split jerk form; deads up to 295#;
    WOD 1: 4 rounds – 3 MUs, 125#
    WOD 2: 6+4 regional
    Pretty beat after yesterday and the conditioning floater WOD

  16. dudley 06/04/2013 at 1:48 pm

    few strict MUs; up to 135# on split jerk form; deads up to 295#;
    WOD 1: 4 rounds – 3 MUs, 125#
    WOD 2: 6+4 regional
    Pretty beat after yesterday and the conditioning floater WOD

  17. Crowley 06/04/2013 at 1:23 pm

    Warm-up: done, got a few strict muscle-ups
    Split jerk: 115# – worked on form
    EMOM deads: 325#
    WOD 1: 4 rounds – 3 MUs, 125# OHS
    WOD 2: 7+6 @ regional – wish I had tried the 88#

  18. Crowley 06/04/2013 at 1:23 pm

    Warm-up: done, got a few strict muscle-ups
    Split jerk: 115# – worked on form
    EMOM deads: 325#
    WOD 1: 4 rounds – 3 MUs, 125# OHS
    WOD 2: 7+6 @ regional – wish I had tried the 88#