Pull-ups, Push-ups & Body Squats

Time: 11:31

I did jumping pull-ups and modified to 3-6-9.

Front Squats, Pull-ups & Tuck Jumps

5 rounds + 4 front squats in 12 min.

I did assisted pull-ups with Daniel as my partner and focused on using my upper body.

I used 75 lbs. for front squats.

I did not have a jump rope so I did 20 tuck jumps in a row each round.

Northwest Regional Event #4

30 burpies
30 35lb. thrusters
3 rope climbs
30 25lb. kettle bells

20 burpies
20 45lb. thrusters
2 rope climbs
20 25lb. kettle bells

10 burpies
10 45lb. thrusters
1 rope climb
10 25lb. kettle bells

Time: 18:40

South Central Regional Event 4

10 Muscle-ups (modified)

15 Handstand push-ups (modified)

45 pound Squat clean, 20 reps

Run 550 meters



Time: 6:40

This workout felt strange to me. I should have done more muscle-ups on the rings, but I didn't know what to expect for the first time. I could have done 5 more hand-stand push-ups. The weight for squat cleans was just right for me. I will try this one again later.

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:

135 pound Overhead squat (45lbs instead)
Chest to bar pull-ups (put legs on bench and pulled chest to bar)

Time 5:02

May go to pull-ups using the top of a bench like Amanda next time

"Randy"

75 pound Power snatch, 75 reps for time.

Used the curl bar which is about 25lbs.

Time 4:24

Did this one back in July of 09 with the training bar and which probably weighs about 35lbs and time was 9:04.  The weight was a little less but still cut the time in less than half.  Main difference is exploding up with the weight instead of just lifting it.

800s

Run 4 800 for time

3:53
3:17
3:24
3:24

Took the first one on as more of a warm up for the other three.

Total Time: 13:18