-Great job to everyone that did that hour long beatdown! We have an awesome group, and it is my pleasure to train with you guys!
WOOCEU II Scores
Wod 1 (Row)
Matt Hughey- 7:27- 1
Zac Morgan- 7:33- 2
Koby Younce- 7:41- 3
David Pettey and Jimmy Cantrell- 7:46- tie 4
Wod 2 (Double Unders)
David Pettey- 246- 1
Matt Hughey- 240- 2
Jimmy Cantrell- 173- 3
Zac Morgan- 153- 4
Koby Younce- 150-5
Wod 3 (Clean and Jerk)
Zac Morgan- 248- 1
Koby Younce- 245- 2
Jimmy Cantrell- 210- 3
Matt Hughey- 200- 4
David Pettey- 180-5
Wod 4 (Snatch/Burpees)
David Pettey- 13:59- 1
Jimmy Cantrell- 16:43- 2
Matt Hughey- 19:30- 3
Zac Morgan- 19:35- 4
Koby Younce- DNF (80)- 5
Wod 5 (Back Squat)
Zac Morgan- 6- 1
Koby Younce and Matt Hughey- 3- 2
Jimmy Cantrell- DNF (7 reps at 245)- 4
David Pettey- DNF (6 reps at 225)- 5
Wod 6 (Pull Ups)
David Pettey- 65- 1
Jimmy Cantrell- 57- 2
Matt Hughey- 51- 3
Zac Morgan- 45- 4
Koby Younce- 21- 5
Wod 7 (Run/Push Press)
Jimmy Cantrell- 45-1
All other competitors- 30- tie 2
Overall Scores-
Zac Morgan and Matt Hughey- 18- tie 1st
David Pettey and Jimmy Cantrell- 19- tie 2nd
Koby Younce- 24- 3rd
Pretty close race boys!
Week 11 Oly
-Power snatch- 70% x 1; 60% x 1 x 3- 110, 95
-Power clean & jerk- 70% x 1; 60% x 1 x 3- 150, 135
Strength
1) 5x2 hang clean (full stall, above knee, full squat)- heaviest possible, rest as needed
2A) 5x5 clean pulls @ 115% of heaviest above- rest 60 sec
Notes- If you have a banded pulling platform (westside style), use 100% of #1+ approx. 25% band tension. Don't be overzealous, these should not be impossible.
2B) 5x5 weighted strict HSPU- heaviest possible, rest 60 sec
Notes- standard is head to floor, hands on floor. Use a weight vest, chains, or anything else you an think of to weight yourself.
Conditioning
100 double unders
25 wall balls 20/14
15 C2B pull ups
75 double unders
25 wall balls
15 C2B pull ups
50 double unders
25 wall balls
15 C2B pull ups
For time
-8:39...wb and pu were UB for first two rounds, 18/7 on wb and 9/1/1/2/2 on third round.
Midline
3x20 UB GHD sit ups- rest 60 sec- done with 20# med ball
11:20 on the wod.
ReplyDeletegot 100 ub du's for the first time.
kept a good steady pace throughtout the wod.
could've been more efficient on c2b.
12:21. need to start practicing double unders again everyday. maybe in warm up and cool down. they rocked me. c2bs weren't very good either. need to work on butterfly
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