January 21st, 2012: WOD #1

A. Complete as many reps as possible in 4 minutes of:

1 Clean (power or full) 205#s

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups. . . and so on up the ladder

**Rest exactly 8 minutes, and then:**

B. Complete as many reps as possible in 4 minutes of:

1 Clean (power or full) 155#s

1 Chest-to-Bar Pull-Up

2 Cleans

2 Chest-to-Bar Pull-Ups. . . and so on up the ladder

**Rest exactly 8 minutes, and then:**

C. Complete as many reps as possible in 12 minutes of:

250 Meter Row

25 Kettlebell Swings (32/24 kg)

50 Double-Unders

(Today is a re-test day. Compare to December 8, 2011)

December 8th

5 rounds + 6 PC/3 C2B

6 rounds + 7 PC/1 C2B

2 rounds + 250 row/23 KBS

A) 6 Rnds + 2 Power Clns

+ 5 reps from last time

205# power cleans & C2B pull-ups felt much better then last time. Breezed through the first 2 minutes and then really slowed down on round 5.

B) 6 Rnds + 13 reps (7 PC/6 C2B)

+ 5 reps from last time (weird!)

Argh! So close to 7 full rounds! Similar to part A., got tough starting at round 5.

C) 2 rnds + 25 KBS

+ 2 reps from last time

Kettlebells swings were the killer again after prior 2 WODs. Better doubles-unders (very broken) would help, but I crumbled during the KBS.

KBS were rough, but I think that was due to how I approached part A & B. I went all out the first 2 minutes and then had to really push to keep moving at a good pace the last 1.5 to 2 minutes. If I had paced a tiny bit during the first 2 minutes on A & B, I think I could have gotten the same score and had a little more in the tank for part C. I guess how I would approach it would be based on how it was scored (3 separate WODs/events or total of reps on all 3 parts).

Lessons learned/things to work on:

- More doubles or triples on the 155 power cleans. Don’t let go so much

- Pace a little (tiny bit more) to keep gas in the tank

- Improve double unders

- Improve KBS/strengthen grip