WICC Day 1
Event 1/2 – “Holiday Ham”
4 min AMRAP:
10 Sn – 95lbs
8 Sn – 135lbs
6 Sn – 165lbs
AMRAP Snatch @ 185lbs in remaining time until 4 min mark
6 – really surprised myself here…..it’s amazing what having a rather clean week can do for you, sleep wasn’t optimal but much better.
Rest 1 min/Transition
Event 2:
6 min to find a 1RM Max Squat Clean
285 – didn’t have a plan because i just didn’t know, so after hitting a few lift, my buddies at the gym asked what i wanted so they started bringing me plates. I hit a lift and thought it felt really heavy so i asked for a smaller jump, but the end of the last successful lift (there were a bunch of 10’s and 15’s on the bar), i had successfully lifted 285. I did pull under 295 but caught it a little forward and didn’t feel it was worth the risk of the grind effort to stand it up.
Event 3 –
5 Rounds for Time:
15 CTB Pull-ups
12 Deadlifts @ 225lbs
9 Burpee Box Jump Overs @ 24in
11:31 – this actually felt great, and probably paced a bit more than i needed, 2 of my toughest perceived movements in one workout so I just wanted to pace and then by any means necessary keep moving on the bbxjo. Broke the c2b and deads up a bunch better never rested too too much, only once did i put my hands on my knees and thats huge compared to the number of times i wanted to and didn’t let myself.
12/16
WICC Day 2
Event 4 – Throwdown:
For Time (15 min cap)
50 OHS @ 95lbs
40 TTB
30 FRWL Steps @ 95lbs
20 Bar Muscle Ups
30 FRWL Steps @ 95lbs
40 TTB
50 OHS @ 95lbs
190 – For all of my success yesterday, today was a little different. My wrist flared up on the ohs, i didn’t think it would, it was more mentally than physical, i was way too conservative on breaking up the ohs and ttb on the front end and should’ve had a few bigger sets to press for the the time cap.
Event 5 – “It’s not the one I wanted”
15 Rounds for Time:
15 Cal Row
5 Shuttle Runs
*No Time Cap
23:11 – i really felt my drop off happen around round 10/11 – i kind of lost track of where i was so I started getting a bit more aggressive on my shuttles, really trying to figure more efficient footwork in the middle of it, but that definitely slowed down my row and when i finally figured out where i actually was i had a hard time maintaining the pace i was on.
Event 6 – “Chrismahanukwanzakah”:
For time (6 min cap)
75ft HS Walk – 25ft turnarounds
75 DU’s
50ft HS Walk – Pirouette at halfway mark
50 Xover SU’s
25ft Backwards HS Walk
25 Xover DU’s
*5ft unbroken increments
15 Xover – bad duz, just tired.
This was a really good experience and a fun weekend. I don’t think i ate enough as i just didn’t feel like i had much juice on saturday, so that was a good reminder. I also felt the volume i could handle, just didn’t have the ability to link the volume with intensity at this point. So great humbling experience and exciting that I surprised myself in some components and should’ve trusted myself in others