Wednesday- 11/23/11- Week 11/Row,box jump, kbs intervals WOOCEU II tie breaker final results

WOOCEU II Final Standings
Since we had a tie for first and third place, we will use the CF Games rules for tie breakers.  They state that in the instance of a tie, the person with the most amount of the higher place finishes wins.  For example, in the case of Zac and I; Zac had two 1st place finishes and I had one 1st place finish, therefore he wins.  For David and Jimmy; David had three 1st place finishes and Jimmy had one 1st place finish, therefore David finishes third and Jimmy fourth.

Zac Morgan- 1
Matt Hughey- 2
David Pettey- 3
Jimmy Cantrell- 4
Koby Younce- 5

Week 11 Oly
-Snatch- 70% x 1; 50% x 1 x 3- 115, 95
-Clean & Jerk- 70% x 1; 50% x 1 x 3- 155, 135

Strength

1) 5x2 push jerk- heaviest possible- rest as needed
2A) Back squat- 2x5 @ 50%+20% chains, 2x3 @ 60%+20% chains, Max Effort @ 70%+20% chains- rest 60 sec
2B) 5x3 push press- heaviest possible- rest 60 sec

Conditioning

3 rounds for total time of:

Row 1k
20 box jumps 24"
20 KBS 24/16 kg
-rest 1:1

-did a variation of this wod and the Gym wod "Heavy Bag Helen"- 3 rounds for time of 400 m run with 75# bag, 21- 2pood swings, 12- 45# weighted box jumps- 15:44

Notes: Make KB swings Mid-Atlantic level vertical. This should be a more difficult swing than you normally do (unless youre always perfect)