Hopefully, you did the Row Testing last week. If you didn't, you will have another chance tomorrow. If you did it last week, you will have some data to work with tomorrow.
Last year the Row portion of 14.4 was a buy in. In fact, in most HQ programmed WODs, the Row is used as a buy in. If you have competed at AOK the past two years, you know I like to test the Row differently. Insert devil horns on a smiling pile of poop face emoji?
HQ programs very few Workouts/Events in their Games Season that specifically tests the Row sans the Half Marathon Row in the 2013 Games and weakly arguable Event 2007. That being said, who knows if they will use a Row this week. It has only been used in the Open once. But we need to be prepared in terms of Row times that don't hurt us.
In WODs like 14.4, winning the Row is the worst idea...ever. Those of you who "won the Row" in 14.4 know exactly what I am talking about. I typed all that to say: Row Test tomorrow, Do it (and remember the times and how it felt and how your Heart Rate was effected). Prepare for the Semi-Knowable
I wanted to take a minute today to comment about Kelsey. I remember fall (summer?) of 2012 when GK told me about KD. She was still living in FL, but was planning on moving to OKC. My inner BHT drooled at the thought of a former collegiate swimmer interested in competing with OKC. This past year (about 42 weeks ago) she made a goal for herself: To qualify in the top 48. Kelsey competed a lot this fall and winter, and she chipped away at her goals. She challenged herself daily and didn't accept mediocrity.
This winter HQ changed from offering 48 qualifying spots to now offering only 20. The last two years KD has finished 194 and 230 in the North central Region. In 2013 her highest single WOD Open finish was 106. Last year she cracked the top 50 twice with a 22nd and a 46th place finish. After 4 (5?) Open WODs she sits in 40th in the North Central Region with 2 top 15 finishes and 4 top 50 finishes. She defines what you can accomplish with hard work and dedication.
KD has been to Regionals twice as a team member. I have been able to be an observer/participant in her CF journey. I cannot begin to describe to you how mush I feel her Regional experience has help elevate her competitive mindset. Those of you who have been to Regionals know that preparing for and then competing at Regionals is a trial by fire type experience. The gains that come from that journey are amazing. KD is not the competitor she is now because of Regionals, but those experiences have helped to shape her into what she is. One week left, Kill it. So proud of you Kelsey!
I can't say all that without mentioning GK and Alex. GK has never finished outside of the top 8 as an Individual in the North Central. Alex has never finished outside of the top 33 as an Individual Regional competitor. These two are seasoned Individual Regional competitors who want to go back to Regionals. Focus this week and this weekend. Lets get there!!!!
Pre-WOD Instructions
Load 95/65 onto your bar.
Have the subsequent work set up before hand (Box and Rower)
Add Plates to the outside of it as needed.
Then
Take 15 Mins to Warm up to a heavy Hang Snatch (about 80-90% of 1 RM)
At Time 0:00
5 Mins to establish a 1RM hang Snatch
Max of 4-5 attempts
At Time 5:00
5 Min EMOM
2 Hang Snatches at 70-80% of 1RM from above
Increase weight each minute if possible
Otherwise, try to not miss reps
In minute 9, strip bar to 95/65
At Time 10:00
6 Minute AMRAP
20 calorie Row
10 Pistols
5 Bar MU
6 Minute AMRAP
20 calorie Row
10 Pistols
5 Bar MU
At Time 16:00
15-12-9-6-3 For Time:
Thrusters @ 95/65
Burpee Box Overs 30/24
Burpee Box Overs 30/24
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