Saturday February 8, 2014

WOD 1

8 MINUTES FOR BOTH PARTNERS TO FIND A MAX CLEAN COMPLEX

•                Clean (any variation)

•                Hang Squat

•                Front Squat

•                2 JERKS

-Bar cannot be dropped until last jerk for complex to count

WOD 2- 3 MINUTES MAX Front Squats 155/95, 135/80, 115/65

The front squats will be scored as a separate WOD.  The three minutes will begin as soon as the 8 minutes is complete for the complex.  Athletes will be responsible for adjusting their weight for the front squats.

      - We got 440 on the Clean complex (2nd place) and hit 87 reps for Front Squats (1st)

WOD 3

9 minute AMRAP-Partner A completes a full round then partner B completes a round, continue alternating.

3 Burpee Box Jump Overs, 6 Deadlifts, 9 Chest to Bar

Masters- 24”/20”185/115, Pull Ups
     - Kevin and I killed this one. Got 14 + 8 rounds which was good for 2nd. Kevin lost his grip a bit on the CTB's and that cost us a bit but still proud of how we did.


WOD 4- RX and Masters

5 Rounds for Time (10 Minute Cap)

10 Snatches

20 Toes to Bar

Masters-115/ 65

     - Tough WOD. We tied for first but should have had 1st outright. I absolutely sucked on Toes to Bars. Form was hideous. I was piking my kip instead of going Knee to Elbows and kicking to bar. Oh well. I'll practice and get better. Snatches were done in sets of 5 and didn't give me too much trouble at this weight

Floater WOD was team 2K row which we did in 6:28 (2nd place)