120922

Saturday 60 minute competition.

*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WODs 1&2 (beginning @ 0:00):

Wod 1:

Row 500m   1:59
-rest 4 minutes-
Row 500m   2:06

For total working time.

Notes: Any damper setting is allowed.

Wod 2:

During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders   221

Notes: This time begins immediately when the first 500m Row is completed.

*Rest the remainder of the first 10 minutes.

WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

200#.  Added the weight wrong and recorded it and everything because I thought it was 210 and so I stopped.  Was on the next wod when I realized and thought back in my head that it was only 200.  So pissed! 210 would have been a 5lb PR.  With all the competitions I've done and having to switch between women's and men's bars and totally messed up the weight today. Oh well. 210 is mine soon. 

WOD 4 (beginning @ 20:00):

4 rounds for time of:

3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps  13:00 - 14:00 minute range. Took my time on this. Shouldn't have.

*When finished, rest the remainder of the 20 minutes.

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 225/155#

12, 7, 7  Could have done more but might have passed out. Super gassed after the first set. 

WOD 6: 3 X Max Effort Pullups

25, 25, 10 - ran out of time for the last set. These were really no where near max effort but all I had in that moment and was really trying to conserve energy for FS and Wod 7

Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#

Finished 3 rounds after time was called but was back from the run after the second round. We had to run down the stairs and through multiple doors to get outside and around the block then back up the stairs.  It is closer to 450m and add about a minute to each run because of the stairs. blah.  PP felt so easy and light. 

This was so hard and exhausting. Made a few mistakes and could have gone faster at places but overall a good test and a fun day especially when other people are suffering and doing it with you. :)  I liked the change up. Got to get better and push harder all the time!