WOD 111119 – WOOCEU II

The only question so far is whether you may pre-load your barbell for the Clean & Jerk. In order to keep this as “competitiony” as possible, I’m gonna say no. You may stage plates, but you may not load the bar in advance. You may load your squat bar; however, and leave it set up on a rack.

That’s the only one I’ve gotten so far, so I must have done a pretty good job of explaining everything (or you’re all drunk like Drywall). If you have any questions at any time, please feel free to text or email me. Also, I’ve got a $100 bill (not kidding, I’ll mail it to you) for anyone who, with a verifying judge, completes 5 FULL rounds of WOD 7.

Your WODs for:

“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 @ 0:00):

Wod 1:

Row 500m
-rest 4 minutes-
Row 500m

For total working time.

Notes: Any damper setting is allowed.

Wod 2:

During the 4 minute “rest” interval complete…

AMRAP: Double-Unders

Notes: This time begins immediately when the first 500m Row is completed.

*Rest the remainder of the first 10 minutes.

Piece 2 – WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

Piece 3 – WOD 4 (beginning @ 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” KB 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 athlete’s ear must be visible in front of the locked out arm. Burpee standard is down and up, with a clap overhead.

*Rest the remainder of 20 minutes.

Piece 4 – WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Back Squats @ 275/185#
WOD 6: 3 X Max Effort Pullups

Notes:
(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.
(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. Any style pullup may be used, as long as the chin clears the bar EVERY rep. If you have any doubt, find a judge.

Piece 5 – WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#

For total Push Press reps (runs do not count for score).

10 responses to “WOD 111119 – WOOCEU II

  1. 1)7:32 Row including the “rest”
    2) 250 3) 245 lbs
    4) 14:52 ( that was as exciting as _______)
    Fill in your own blank there.
    5) 27. 6) 61 Pull ups
    7) 30 reps

    MFS: 332

  2. Done at 5:30am, no warm-up😛

    1) 1:56 row / 240 DUs / 1:59 row
    2) 185 – new 1RM?! Was not expecting that before sunrise, maybe it was the 5hr energy on the way there!
    3) 12:52
    4) squats 5/7/8=20, 25/21/21=67, total 87
    5) 4 rounds + part of the 5th run = 60

    MFS: too early to recollect my body

  3. 1) 7:24
    2) 169 – ugh…i stink
    3) 215 – missed it the clean on first attempt made the second and it felt easy
    4) 14:34
    5) 10/7/10 (27) / 23/20/7 (50) ran out of time on the last set of pullups
    7) 45 reps finished round 3 with about 65 seconds and since the run didn’t count I hung out and watched time expire.

  4. 1)1:39 row/161 du’s (absolutely pathetic, one of those days), 1:44 row
    2)275….just missed 290 on the jk
    3)13:59
    4)squats: 5/7/5= 17, pullups: 21/14/16= 51. Total: 68
    5)45

  5. Hello..first off..i was glad to participate; this was definitely a way for me to gauge the things I need to put more work into, andd the things I can relax about. I also wanted to give recognition to my 2 younger brothers, who have been doing Crossfit since July and chose to spend an hour with me kicking their own a$$es! Here are the results!

    Cheryl Nasso
    WOD 1 – Row 500m 1:49/1:53 = 3:42 total working time? double check my math!
    WOD 2 – 253 DUBS – surprisingly difficult after rowing!
    WOD 3 – 145 – not a PR!😦 Cleaned 155 twice but could not get it over head (oly lifts need work!
    WOD 4 – 10:51
    WOD 5 – 5/8/8 = 21
    WOD 6 – 23/17/21 = 61
    WOD 7 – 4 rounds +150 meters = 60 reps

    Chris Nasso
    WOD 1- Row 1:52/1:59
    WOD 2 – 45
    WOD 3- 195
    WOD 4 – 100 Burpees DNF
    WOD 5 – 2/2/2 @235#
    WOD 6- 5/8/8
    WOD 7 – 2 +300m RUN

    Ryan Nasso
    WOD 1 – ROW 1:46/1:50
    WOD 2 – 29
    WOD 3 – 195
    WOD 4 – 75 Burpees DNF
    WOD 5 – 3/2/3 @ 235#
    WOD 6 – 10/5/3
    WOD 7 – 1+400m

  6. 1) 7:12 total time (1:32 and 1:40)
    2) 303 reps
    3) 260# (missed 265# twice… slipped on the dip and lost all my strength. Frustrating)
    4) 12:32
    5) 16/10/10 –> 36 (muscles didn’t feel tired… just felt like I was going to faint and puke)
    6) 33/15/16 –> 64
    7) 45 reps + 35 seconds on the “run.” Let’s be real, though — it was a “trot” at best. I had no blood left pumping in my body.

    M/F/S – 4/4/3

  7. 1) 7:34
    2) 245
    3) 255
    4) 15:00
    5) 12, 12, 10 squats for 34 and 27, 20, 4… pull ups for 51
    6) 45

    Had an awesome time doing this workout with other people! And, I was suprised that I actually survived it seeing my health level coming into it! Just goes to show you how awesome and helpful it is to workout with others around.

    Double unders were way messier than normal, but row felt pretty good (should have pushed harder on this one). C+J went up super easy once I got it (thinks for the pointers Rudy! Again, actually having a coach around really does help), still under a PR for me. The burpees…ugh, my lack of food caught up to me real fast on this one. Felt like stopping after 25. Squats felt strong, just had no juice left. Pull ups were good, just forgpt I had another round as I put my shoes on for the run! Sprinted over and was able to bang out 4 in the remanding seconds. Last wod…yeah, push presses were unbroken but that run/shuffle was just wonderful!

    Looking forward to next one!

  8. 1) 7:42 – Had a bit of a screw-up with the rest and wasn’t ready at the end of 4 minutes…so I lost a couple seconds, which was dumb.
    2) 230 – I set the rope a tad bit short
    3) 245 – PR
    4) 15:58 – Just awful. Very thirsty during this.
    5) 24 (9,7,8) – Felt full of water (after downing a bunch after 4)
    6) 68 (27, 26, 15) – should have gone more…came off the bar on the last set
    7) 45 – Game over at this point.

  9. Holy FML! I loved it!…now that Im done.

    Row/DU/Row = 1:38/118/1:47

    C&J 245# Max today (265# is my PR)

    Finished the burpees in 20:02. Technically a DNF but dammit, I was going to finish!

    BS= 4/4/5 (2nd set saw my abs give out while standing up with the weight on the 1st rep. The weight almost fell off my back! Weird!)
    PU=21/15/16

    PP=30

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s