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April 16th 2010

One of my all time favs from childhood =)

FreeStyle Friday

WOD: 15-10-5

OHS [95/65]

Pull-ups

Thruster [95/65]

Pull-ups

Front squat [95/65]

Pull-ups

Endurance: Trail Hike Hills

Sectional Saturday: 2 WODs

Workout 1 – Saturday @ 9 am [NO TIME SLOTS, WORKOUT STARTS PROMPTLY AT 9:15AM]

New England Sectionals: "Serious 7"
The athletes have seven minutes to get their seven-rep-max squat clean. With each attempt the athlete has forty seconds to complete the seven reps. The athlete can do as many attempts as they need within the seven minutes to reach their seven-rep-max. These are full cleans that all start from the ground. The crease of the hip must pass below the knee on the "catch," and athletes must stand all the way up to full hip extension. The elbows must be out in front of the bar, and their hands must stay on the bar for all seven reps.

Workout 2: Saturday @ 1pm [NO TIME SLOTS, WORKOUT STARTS PROMPTLY AT 1:15PM]

South Texas Sectionals: "Mabry Medley"

3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time

Sunday: AMNESTY

Endurance: S-2x1 mile T...T, 2-3 minutes recovery-B-2x 13mile TT, 3 minutes recovery-R-13.1 TT

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