DWM Fri 5/2/14 & Sat 5/3/14

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 In Dave's Training Log

Regional WOD #1 (Friday night):
1-rep-max hang squat snatch
Time cap: 6 minutes
I am not sure I’ve ever gone for a 1RM hang squat snatch, so I wasn’t quite sure what to expect here. I did all the regional WODs exactly as described so that I would know my scores are legit, so I did this one against a 6 min clock and did 1 lift each 2 minutes. I made 195, 205 & barely missed the catch of 215. After reviewing the video, I think I missed because I got too low in the hang and got my back too flat. Video below:

Regional WOD #6 (Saturday):
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
Time cap: 21 minutes
I knew this was going to be difficult, but I was surprised at how hard the deadlifts were at 180 lbs. My legs felt strong, but I was having trouble aerobically after the row and box jump overs. The second set of wall balls were miserable. I ended up getting 361 reps (11 box jump overs) in the time cap and then I finished the entire WOD in 26:15. The camera cut out at the end while I’m on the rower, but most of the WOD is included in the video below.

Regional WOD #7 (Friday night):
For time:
64 pull-ups
8 overhead squats, 205 / 135 lb.
Time cap: 6 minutes
This was the WOD I was most excited for because I thought I could do really well. I don’t know what the hell I was thinking, but I thought I could do the pull-ups in 3 sets, 22-21-21. That was obviously not correct and I ended up doing them 22-10-10-8-5-5-4 and finished them in 2:13. In hindsight I would probably go with 8 quick sets of 8 reps. After I got off the bar I knew that the barbell was going to feel really heavy so I planned to squat clean it, push press it overhead to my back and then split jerk it over my head with a wide grip. This worked out well and I got the bar up fine once I’d composed myself. I then hit 8 reps unbroken to finish. I was super pumped up after this one and I definitely want to give it another go because I think I could easily go sub 3, maybe even 2:45 or shorter. Video below:

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