WZAOC Wod 3 and 4

On a 19 minute running clock, perform the following two workouts:

WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:

·       3 Power Snatches | 3 Box Jumps
·       6 Power Snatches | 6 Box Jumps
·       9 Power Snatches | 9 Box Jumps

·       etc… Increasing each round by 3 reps on each movement

WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch

This was going to be limited by my snatch.  I was hoping I could do 185lbs but that would be 10 lbs over my max and wasnt really realistic since I havent snatched heavy in 2 years. I was pretty damn happy getting to 170 after failing in warmups.   Wod 4 went fine although it would have been good to be able to pace off of someone. 

Part B - the second time around that bar was damn heavy.  I hit 155 and then failed 160 and then got it and Jarrod says come on from across the room you have time for one more.  I am really glad he did as I got it with no time to spare!

Wod 3 part a - 170lbs

Wod 3 part b - 165lbs

Wod 4 - Into the round of 21 - could have gone a little quicker on the box jumps.

First 21 plus 9!

 

WZA WOD 1

I wish I had done this wod earlier in the week when it was first posted.   Instead headed to the gym at 7:15am and gave myself 30-45 minutes to get one good shot at it before I had to leave for my soccer game.

Wodapalooza Online Qualifier - Event #1
For Max Load:
6 Unbroken Reps of the "Bear Complex"
1 x "Bear Complex"
Ground to Shoulder, passing through a Front Squat
Shoulder to Overhead from the Front Rack
Back Squat
Shoulder to Overhead from the Back Rack


As I was looking back through Comptrain Masters post and advice I realized I had done the warm up they suggested incorrectly as it related to the weights.   They wanted you to do one round plus a squat clean  at the weight you were going to attempt.  I used light weights for my warm-up and then just jumped up to it. Oops

 65,85,105,135 - 175lbs @ 2:58

We tied our game 1-1 although I thought we were the better team.   Tris game was up in NH and they tied 3-3.  He scored the tieing goal on a cracker in the upper 90. 

WZA Wod #2

WZA QUAL WEEK 1 - EVENT 2
AMRAP 7:
21 Deadlifts, 21 Overhead Squats, 50 Double-Unders
15 Deadlifts, 15 Overhead Squats, 50 Double-Unders
9 Deadlifts, 9 Overhead Squats, 50 Double-Unders
Master’s 50+
Deadlift Load – 185/115
Overhead Squat Load – 95/65
25 Double-unders

Total Reps

1 round plus 29 reps
tiebreaker 3:58

After some encouragement from both Jarrod and Sara i signed up to do this comp.  Should be fun.
The weights were not heavy but having to cycle through was tiring.

Rowing Intervals

Big Crew this am - Anthony, JR and then guest rowers Steve and Eric.

 Strength:
Good Mornings 5x8 (3sec Down, 3sec Hold, 3sec Up)
Rest 2:00
Workout:
Fish Game to warmup then



1200 1:57 - 1020 meters
3:00 Max Effort Distance Rowing
5:00 Rest
x4

1. 854 /1:45.3
2. 856/1:45
3. 816/1:50
4. 817/1:50.1

12 minutes - 3343m avg 1:47.9

Like Bear Complex

A) Oly Complex 3- Cleans
2-Hang Cleans
1-Jerk
(Build to a heavy combination in 30 mins)
+ Worked with Chris - felt good

95,135,155,175,195 (f) and then 185

B) 7 AMRAP
200m run
10- C&J 135/95

Asked Callahan what she thought I should get and she said 3 rounds 100m.  I got 3 rounds plus 10+meters. Sorry coach fell a little short.

2k Rowing

3 Rounds
15 KBS @70lbs

Workout:
2k at 85%
Rest 15min
2k at 85%

 1. 7:18.6 - 1:49.6

1-1:47 30s/m
2-1:48.2 28 s/m
3-1:49 27 s/m
4- 1:54 26 s/m


2.  7:33.4  1:53.4

1:50.4  29
1:56.6 28
1:54.3 29
1:52.1 29

Masters Partner WOD

Its rare that we do a partner wod at Saturday morning Craic Master but we had even numbers and good partner combinations so we did the following:

The Gauntlet for two WORKOUT
In teams of Two, you go:
30 minute AMRAP of:
“Jackie”
1000m Row each partner! 1:41.3 /1:45.6
50 Thrusters (20/15kg)
30 Pull-ups
+
“Karabell”
10 rounds
3 Snatches (60/40kg)
15 Wall Ball (20/14lbs)
+
AMRAP of “Cindy” in the remaining 30 minutes.
"Cindy"
5 pull-up
10 push-up
15 squat
Teams result is rounds of Cindy completed.
16 rounds
Partners

Jeff - Anthony
Dennis M and Dennis O
Mitch and Jim
Me and Tom G