WOD june 11

WOD #1

2013 Regional Event #2

Overhead squat complex

7 Minute ladder of:

3 Overhead squats

For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

I used the Snatch to get the weight overhead, focusing on good form.

Starting weight: 45 Ending weight: 60 

Ya, it seems light, but it was where i needed to be.

WOD #2 2013

Regional Event #3

For time: (Time cap of 10 minutes)

30 Burpee muscle-ups 

(after 7, jump up and do a pull-up)

Given I am unable to do a muscle-up, I subbed in a pull-up.

My time was 5:35