Saturday, September 20, 2014

9:30am

Beat the Streets - Steve's Club Partner Competition WOD

15 min AMRAP

Partner A runs 300m while partner B does max reps on power clean @ 135#. Once partner A completes the run, partner B does the run and partner A does the cleans.

Once partner B returns from the run, partner A repeats the run and partner B does max rep kettlebell swings @ 1.5 pood. Once partner A returns, partner B runs and partner A does kettlebell swings.

Once partner B returns from the run, partner A repeats the run and partner B does max rep box jumps @ 24". Once partner A returns from the run, partner B then does the run and partner A does box jumps.

This cycle is repeated throughout the entire 15 minutes.

Result: 254 reps (1 round + part A)

We took 3rd out of 8 teams who did the WOD Rx.

5:30pm

A
3RM Overhead Squat from Floor - max 4 attempts @ temp 22X1 - rest as needed

Result: 225 / 245 / 255 / 265X

The 2 second hold in the hole is what made me miss. That was pretty rough with the tempo.

B
Squat Snatch - 3 x 3.3.3 - rest 20 / rest 3 min, build from 155#

Result: 155 / 185 / 225 (almost)

I missed the 3rd rep on all 3 mini sets. First rep felt perfect, 2nd rep was shaky, 3rd rep was a miss out front. Still pretty content I hit 6 out of 9 given that 225# was my 1RM 4 months ago.

C
9-6-3-6-9
STHO @ 155#
Bar facing burpees

Result: DNF

I landed awkwardly on my 4th burpee and I'm pretty certain I sprained my wrist. I've been icing it and took a good amount of ibuprofen since I've been home. It's still pretty tender. I'll baby it tomorrow so I can become a man again on Monday.