Weight lifted this week:  28,919 pounds
Weight lifted towards million:  261,735 pounds

CINDY
AMRAP- 20 MINUTES


5 PULLUPS
10 PUSHUPS
15 SQUATS


4-5-10-  9 rounds + 3 pullups (mods- 3.3 bands on pullups, incline pushups)


I made the pushups easier than last time doing incline... with the extra couple pounds I've put on recently, it has set back my pushups.  I did make the pullups harder though.  I still got several more rounds in than last time...what does that tell me...my pushups are super slow! As the only modification I had last time was the pullups and they were easier!

POWER CLEANS
5X5
FOR WEIGHT

FOLLOWED BY OVERHEAD SQUAT PRACTICE

4-6-10-  PC-105, 110, 115, 120, 120
            OHS- 80, 85, 85

The power cleans were OK...I wasn't having a great PC day for sure.  The OHS were not supposed to be overly heavy or anything and the weight had to be pulled from the the floor.  I power snatched the weight up since I've been working on trying to get that lift better.  I did an additional 2x5 on power snatch at 85 pounds too.  Overall, I suppose it was OK.

5 ROUNDS FOR TIME
40 DOUBLE UNDERS
30 KB SWINGS 16kg
20 BOX JUMPS 20"


20 MINUTE CUTOFF....


4-7-10-  21.17  3 rounds + box jumps (stepups)


Only one person finished (or at least finished unscaled.)  If my double unders had been going well, I may have potentially finished.  I spent entirely too much time on them.  I didn't help that my shoes both kept coming untied on the DUs, if I didn't stop to tie them, they would wrap around the rope while I was jumping.  They were tied in tight double knots every time too.   Whatever...next time should hopefully be better.

PRESS 3x1
PUSH PRESS 3x3
PUSH JERK 3x5

FOR WEIGHT

4-9-10-  Press-  100, 110 (PR), 115 (PR)
     Push press-  120, 125 (PR for 3), 135 (PR for 3)
     Push jerk-   135 (PR for 5), 140x1 (PR for 1), 135x3

I was pretty pleased with this.  PRs in every round with the 10-15 pound PRs in each lift by the time I was finished!  

I have not got 140 in a straight push jerk before (I had done an ugly one or 2 at 135).  I have recently got 140 on the split jerk for more than one though.  

I should've been able to do the full 5 for the final round of PJs at 135, but got a little in my head as I was going to do a couple of "warmup" reps with a 75# bar and nailed myself in the nose...After the third rep at 135 that round, that was all I could think about and it made that headache it had given me a little more there....along with making my eye a little teary...I know and excuse...but it got in my head and would not leave.

BENCH PRESS
5x5
FOR WEIGHT


FOLLOWED BY 2x8 CLOSE GRIP BENCH PRESS


THEN A FEW RANDOM NON-WEIGHT THINGS FOR 1 HOUR UNTIL THE TEAM WOD STARTED...
5x5 BENCH PRESS (individually) 
FOLLOWED BY (teams of 4)


800m RUN
100 THRUSTERS (65/95)
100 PULLUPS
400m RUN
75 THRUSTERS
75 PULLUPS
200m RUN
50 THRUSTERS
50 PULLUPS
(20 minute cutoff for this WOD)


4-10-10- 1st bench WOD-  125, 130, 135x4, 130x4, 125
              close grip bench- 95, 95
              2nd bench WOD- 85, 85, 90, 90, 90
              Team- 49 thrusters - 65#


My first and originally scheduled WOD wasn't great but wasn't bad. I wonder if I had stayed at 130 pounds if I could've gotten 3-4 rounds there???


The close grip stuff felt easy after the fails on 135 and 130.  I did some jump rope and GHD situp work during the 9am session.  I stayed for the 10am and team WODs solely for Patty as she had asked me too. 


My arms were killing me after Friday's WOD and the 8am bench session, so I shared a bar with Patty and did whatever weight she used, working on explosive.  I was told to add weight to the bar...might have considered it, but really my arms were ON FIRE and I knew I still had some unknown number of thrusters yet to do.


My team ended up being Michael, John B and JC.  One of the boys was allowed to work at the same time as me since we had the only team with only one girl. 


Our team didn't seem to be feeling the WOD...I know Michael really wasn't feeling great going in.... I ended up doing 49 thrusters.  We only made it just barely into the pullups in the 2nd round.  The pullup bars were a madhouse with way too many people for effective use for any one team outside of the "A team"...Not one team actually finished the workout in or under 20 minutes.  The "A team" were probably about 15 seconds into the last run when time was called.

There was much discussion about the cutoff time, if it should be there and what it should be.  I agreed with Jonathan, this close to game time...the cutoff really need to be more realistic for what to expect in the competition which rarely seems to be over 20 minutes. 


Also, the team WODS in the past seem to have all participants working in a specific fashion at the same time...I'll put an example below, or only one participant period working at a time...not one male and one female...but I am not the one running the team training nor it Jonathan although he does get a little say...One sample team WOD below (from last years world cup, this one had a 20 minute cutoff I believe.)


30 wall ball (20#/14#)


300m row
30 box jumps (24" all)
30 KB swings (25kg/16kg)
30 DB push press (40#/25#)


30 Deadlift (225#/155# although one place listed 225/135, I believe it was 155)


It was done in the following fashion:


1. Each team member one at a time completed the 30 wall balls, women first
2. After all wall balls complete the atheletes each start at a station and do the required reps, once all team members are done, they rotate in the order listed, to the next station until all 4 stations are complete. 
3.  once all 4 stations are complete, they move onto the deadlifts which are completed one athlete at a time, starting with the men.
4.  20 minute cutoff. (reps are monitored by judges)


The only WOD I've seen similar to the ones done recently for us was the final which had the following:


75 squat cleans (below parallel) (1 male/1 female at same time)


150 toes-2-bar (full extension hips/elbows/shoulders at bottom, feet actually touch bar) (one athlete at a time)


150 box jumps (both feet land on box, full hip/knee extension on or over box) (1 male & 1 female same time)


75 heavy thrusters (135/95- below parallel, full hip extension, bar overhead, not out front at top lockout) (1 male & 1 female at same time)


35 muscleups (full turnout at bottom, nothing touching ground, full lockout at top, shoulders directly over hands) (1 atlete at a time)


150 burpees (chest and thighs touch ground at bottom, hand clap overhead while feet in the air, straight up and down...full hip extension at top) (1 male & 1 female)


150 double unders (1 male & 1 female)


Must be done in the order listed...team moves to next exercise together...no pre-staging.  Once these are all done...


35# plate OH walking lunges down and back the length of the stadium...(plate must be directly overhead, knee must brush ground...if knee doesn't touch, must go back the distance to last knee touch, full hip extension at top.  Clock stops when plate is placed in original place from start.


The team must track their own reps, although there are judges monitoring form and counting reps.  Once the team reaches total count, must be verified/confirmed by judge before moving to next station.


Should be interesting....we'll see...