FLL Robotics Comp and then WOD

FLL Robotics Competition (7:30am - 3pm)  and then back to our regularly scheduled programming.  When I looked at this WOD I thought it was exactly the same as Tuesday.  Sent out a quick email to the coach for clarification and he pointed the time and rep counts had changed.  Little things like this change the workouts pretty dramatically.   Unlike Tuesday I had plenty of time to get the work in and I still managed to mess it up.

A) Rear foot elevated Split Squat @4020 (4 down 2 up - no pause)  4-6 x 5 

 The first mistake I made was doing this movement only holding one dumbell versus two.   I went with 45lbs and felt all proud of myself of getting the rep count down but doing 8 reps every round.  Yeh nice job but it was 4-6 reps not 8-10 reps.   The upside is that my legs were screaming so I worked them very hard regardless of whether I got the reps and weights right.

 So my simple mindedness didn't end there I was suppose to do 40 sec movements but I wrote down 30 second intervals thinking I did 20 second intervals on Tuesday.

  

What I was suppose to do!

40 Sec THR 

40 sec AD 

rest 3:00 

x 3 

- All out efforts

What I did by accident

30 Sec THR 

30 sec AD 

rest 2:00 

x 3 

- All out efforts 

Round 1 - 11 reps - 11 cals

Round 2 - 11 reps - 10 cals

Round 3 - 11 reps - 10 cals

I also warmed up and closed with double unders on the minute trying to do 30 consecutive.  

I actually just read the workout plan and I actually did the right thing.   The other wods are for next week.  Maybe I just need to get some sleep.