South Central Sectionals“WOD 3” For Time: Run 200m25 Snatches (75/45)25 Kettlebell Swings (1.5/1 pood)25 Overhead Squats (75/45)25 Box Jumps (20/16)25 Sumo Deadlift High Pulls (75/45)25 Wallball Shots (20 at 10ft/12 at 10ft)25 Thrusters (75/45)Run 200m Post time to comments(Sectionals had a 20 min time limit) Note: Sectionals WOD actually calls for female wallball to be 14@8ft; however, MP currently only has a 10ft. That is why I changed it to 12@10ft, less weight-more height.Read more

Run 400m Rest 2 minutes 8 rounds Post total sprint time to comments Compare to 27 AUG 09 Note: Easiest way to time this is to time all, from start to finish. Then at the end, subtract 14 minutes (rest time), which leaves you the sprint time.Read more

South Central Sectionals WOD #1 Row 500m 10 Squat Cleans w/ finishing overhead* (135/83) 10 Pull-ups (Strict or Kipping) 3 rounds for time Post time to comments Note: ‘Finishing overhead’ means that you do a standard squat clean, then you get the weight overhead however you choose. You can do a push-press, push-jerk, thruster, shoulder press, however; as long as it gets fully overhead. Also, no butterfly pull-ups; strict or kipping, chin over bar. There will NOT be a 20 minute time limit on this WOD, like there was at sectionals. Just know that at sectionals, a competitor had to complete this WOD in under 20 min/RX to be in the running to for Regionals. Good Luck and Too Easy! 🙂Read more

“Viking Fran” 21-15-9 rep rounds Thrusters (95/65) Pull-ups Row 1000-750-500 For Time Post time to commentsRead more

100 Knees to Elbows For Time Post time to comments Note: sit-ups are a 3:1 modificationRead more