Saturday 11/19/11- WOOCEU II

"The Worldwide Outlaw Open Championship Event of the Universe II"

All work will take EXACTLY one hour.  Begin your clock with the first wod and leave  it running throughout all WODs.  We will be using the Crossfit Games scoring system.  You MUST post your work to the blog (theoutlawway.com) by Sunday @ 5pm to be in the running for the title of "Champion of the Universe."

Piece 1- Wods 1 & 2 (beginning at 0:00)
Wod 1:
Row 500m
Rest 4 min
Row 500m
For total working time.
Notes: Any damper setting is allowed.
- 1:35 and 1:52- 7:27 total time
Wod 2:
During the 4 minute rest interval complete- AMRAP: double unders
Notes: This time begins immediately when the first 500m row is complete.
Rest the remainder of the first 10 minutes
-240 du's

Piece 2- Wod 3 (beginning at 10:00)
10 minutes to establish a 1RM Clean & Jerk
Notes: Any style (power/squat/split/push) is allowed.
-200, cleaned 210 twice but missed jerk

Piece 3 Wod 4 (beginning at 20:00)
Complete 150 burpees for time
EMOM including the first minute, complete 5 kb snatches 24/16kg. Alternate hands each minute.
Notes: These are "hang" snatches. They may be performed Russian (swing) style or American (vertical) style.  The arm MUST be completely locked out at the top of the snatch and the athletes ear must be visible in front of the locked out arm.
Rest the remainder of 20 minutes
-19:30, mental test on this one and I failed it big time, took two minutes off from burpees and just did snatches...should have pushed through but man this one hurt!

Piece 4- Wods 5 & 6 (beginning at 40:00)
In 10 minutes complete (using alternating sets)
Wod 5: 3xMax Effort Back Squats @ 275/185#
Wod 6: 3xMax Effort Pullups
Notes:
1) (Wod 5) Back squat sets begin when the bar is taken out of the rack.  The athlete may hold the bar on their back as long as they want.  The set ends when the bar is placed back on the rack or dropped.
2) (Wod 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground.  The athlete may hang on the bar as long as they want.  The set ends when the athlete's feet hit the ground.
-1 back squat each attempt, 3 total, weight didnt feel as heavy as i thought it would, maybe could have gotten 2 but i took the first 3min off to rest from the burpees and didnt want to take a chance on missing a rep and having to strip the bar down and rack it again.  23/15/13 on pull ups, 51 total

Piece 5- Wod 7 (beginning at 50:00)
10 minute AMRAP of:
Run 400m
15 push press 115/75#
-2 rounds and part of third run...cramped up really bad both quads and right calf...need to get in shape, definitely should have had at least 3 rounds of this