AMRAP Thurs

Wendler:
Bench 10x180#
Dead 5x340#

CFSD Competition Team WOD:
A: 10 hang cleans 225# not for time

B: 7 min AMRAP
7 kb swings 2p (32kg/~70#)
7 wall balls 20#/10'

Rest 8 min

C: 9 min AMRAP
5 bodyweight squats (162#)
150m row

The damage:
A: Scaled to 176# (used kilo plates)
B: 7 rounds + 7 kb swings + 3 wall balls
C: 7 rounds + 4 squats

Pretty happy with the wendler bench, deadlift form feels marginally better, not sure if I'm going to jack up the squat/deadlifts next cycle by 5# or just repeat the weights.

Did the WOD with four other guys, two guys on the competition team, and two trainers who curiously rarely do metcons so it's always a big spectacle when they do. Anyways, it was a lot of fun throwing down with these guys. Kb swings at 2p mfing suck (my lower back is gonna have a six pack before my six pack has a six pack) And the best part is I'm sure they're going to become the men's standard kb swing weight really mfing soon. Happy to say I did the Kb swings and wall balls unbroken though. My goal on part A was to go as steady as possible and not try to set any land speed records. Overall on the day, on part A three guys broke 10 rounds and one girl broke 9 rounds - beastly.

Goal on part B was to go as steady as possible and then balls to the wall for the last two minutes. I concentrated on pulling more with my arms on the row than usual because I knew I wouldn't be using those for anything else (don't try this at home/if you're concerned with good rowing technique). Managed to keep my 500m pace just under 2:00 which I was happy with. Went rep for rep and almost stroke for stroke with one of the other guys, ended up squeaking out 2 more squats than him at the end, but it definitely helped me keep my pace up knowing we were neck to neck the entire time. With two mins left I went balls to the wall and by balls to the wall I mean went as hard as I could and seemingly stayed at the same overall pace. I think I did cut my rowing pace to around 1:50 for the last two rounds though. One dude, who doesn't look all that big or athletic, but apparently is jacked central and in crazy shape (former D1 swimmer), came away with 10+ rounds on part A and 8+ rounds on part B. Happy to say I came in second on part B on the day. That's like getting slaughtered 86-15 in the first three quarters then celebrating cause you outscored your opponent's JV team 10-9 in the fourth quarter, but I'll take what I can get.