Wednesday, January 16, 2013

Practice WOD 1 for Norcal Masters

I went off script today as they have released the first WOD for the Norcal Masters.  Its a good one as well as it combines strength and metcon ability with strategy.

OLY SMOKES!

5 min EMOM
At the top of each minute for five minutes you will attempt:

Burpee over barbell ( must do at least one) and one snatch—one attempt per minute only for the Snatch

-Your snatch attempt can be a power, muscle or full squat.  You must show complete control and once again, you will only get one attempt each minute.  You will have as many Burpee over Barbell attempts as you would like.  You must start with your Burpee over Barbell and once you attempt your Snatch you cannot return to the  Burpee over Barbell.

Rest one minute while changing weights


5 min EMOM

At the top of each minute for five minutes you will attempt:
Toes to Bar (must do at least one) and  one Clean attempt-one attempt per minute only for the Clean

-Your Clean attempt can be a power, muscle or full squat.  You must show complete control and once again, you will only get one attempt each minute.  You will have as many Toes to Bar attempts as you would like.  You must start with Toes to Bar and once you attempt your Clean you cannot return to the  Toes to Bar.

You will be allowed to preload your bar.


So after a warm up I did burpees and then practiced with 95. 115, 135 and then did the 5 minutes @155.   No problem with the lift.  Burpees it was about going hard but not killing yourself.  I had hoped to do 10 but couldnt maintain that pace.  8 is about right. I was between 6-10

During the minute break I added 50 pounds and then did 20 reps of T2B.   No way can I maintain that pace.  Grip was giving up and I was pretty worn down from the burpees.   Did 10 reps per round and handled the 205lbs no problem.  Probably should go to 215 on cleans.  Maybe 160 on snatch.

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