Ontario Sectional

This weekend I competed in the Ontario Sectional. Here are my times/rounds for the workout in this sectional.

WOD 1:

3k row- 12:01

WOD 2:

3 rounds for time of

10 95lb OHS

10 burpees

6:03

WOD 3:

AMRAP in 12mins of

5 deadlifts at 235lbs

10 pull-ups

5 ring dips

7 rounds plus 10 pullups

WOD 4:

2 rounds of

50 Double Unders

40 Box Jumps

30 KTE

20 wall balls (taken out because the balls were breaking)

10 snatches (135lbs)

5 muscle-ups

canister run (2 canisters weighing 45lbs each)

21 double unders

Back extensions, KTE, and OHS

Today's was and AMRAP in 20mins of:

15 Back extensions

15 KTE

95 lb overhead squat, 15 reps

Completed 3 rounds + 5 OHS

Arnold Classic

The WOD I did today was similar to one of the WODs at the Arnold Classic Sectional.

5 Rounds for time:

225lb deadlift, 7 reps

11 burpees

*I didn't use a 30lb vest as they had to*

Completed in 5:28

Sprints and Thrusters

Today's WOD was:

AMRAp 20 mins

400m run

20 lb medicine ball throws, 40 reps (subbed in 45lb thrusters)

3 rounds plus 20 thrusters

Double Unders, L Pullups, Squat Cleans

Today's WOD was

Three rounds for time:

30 Double Unders (subbed 60 singles)

25 L-pull-ups

20 50lb dumbbell squat cleans (subbed 35lb dumbbells)

Completed in 19:54

Deads and Push-ups

Today's WOD was:

10 rounds for time:

15 135lb Deadlifts

15 Push-ups

Completed in: 12:47

"Helen"

Yesterday's WOD was "Helen".

Three rounds for time:

Run 400 meters

21, 1 1/2 pood Kettlebell swings (subbed in 1 pood)

12 Pull-ups

Completed in: 8:40

Muscle Ups and Back Squat

Today's WOD was:

5 MUs

15 Squats (95lbs)

10 MUs

30 Squats

15 MUs

45 Squats

10 MUs

30 Squats

5 MUs

15 Squats

Completed in: 12:30

21-15-9 Deads and OHS

Yesterday's WOD was:

21-15-9 of

225lb Deadlift

135lb Overhead Squat (subbed down to 95lb)

Completed in: 11:22

Heavy 3 Shoulder Presses

Today's WOD was:

3-3-3-3-3

Shoulder Press

My numbers were:

115-125-130-135-135

War Frank

Today's WOD was "War Frank"

3 rounds for time of:

25 muscle-ups

100 squats

35 GHD sit-ups

Completed in 24:09