PA Sectionals WOD #3

Buy In:
1 RM Back Squat

WOD:
20 minuteWOD.
Workout is performed with a 35lb vest
1000m Row
Then
AMRAP
20 Double Unders
15 Wall Ball - 20lb
10 Ring Pushups
5 Pullups - Chin over bar, breaking front plane (i.e. no butterfly pullups)
Score is total reps on the AMRAP

Cash Out:
3Min AMRAP Reverse Burpees

Results:
Back Squat:
265 - That's a PR.  At first I messed up and did 275 thinking it was 265, and I failed and dumped.  I definitely still did a little more back than I should, but I got it.  Still hoping for 300 this year, need to keep at it.

WOD:
This WOD terrified me,  I went to the sectionals and guys were struggling big time with this workout.  I never did a workout before, ever, with a vest, so that had me worried.  I did a 16lb ball instead of a 20 because that was all we had.

I dogged the row, finished about 4:10 or so on the 1000.  After watching the sectionals, I didn't want to spend much energy on the row.  That 30 - 40 seconds wasn't going to win me anything.

The double unders sucked bad, the whole time.  I was able to put together a few good strings (19 in one round, 13 in another, 8 in another), but I had a lot of 1s and 2s.  I did not expect this, as my double unders are pretty solid.  There were two factors working against me.  First, the jump rope I used is great for max reps, but it has zero weight and is tricky to get started.  I would like to try this again with my Buddy Lee, which has ball bearings and a little more weight to it, I never have a problem starting with that rope, but I can't do as many with it.  I would have definitely gotten farther with my rope.  The second problem though was the vest, and I had no practice double unders with the vest, and that totally throws off your timing.  IF I were actually competing, I would have spent a good amount of time practicing double unders first.

The Wall Ball was the killer at the sectionals, but I didn't have much of a problem with them.  You figure you have a few minutes until your next set of wall balls, so go nuts, your legs will recover.  Ring pushups I did really well on as well, didn't break too much.  Pullups were all unbroken except for the last round, I broke once for a short stint, those pullups are coming along nicely, gotta keep them going.

Finished 4 rounds + 7, which is 207 reps.  I think that is about where I would have finished at the sectionals.  Yes, there is a bigger ball and the wall balls are harder, but if I had my rope and some practice on the DUs, it would have balanced out.  207 would have placed me 37th out of 134 guys in the sectionals, which would have been great. 

Cash Out:
Yes, I caught Angie on her form, so I did them even though I was running late, got 27 reverse burpees in 3 minutes.  I didn't stop, and I really forced every one of them so I didn't use my hand as assistance, which is good.

Next, I gotta try those other WODs, I am real curious to see where I would have finished.  This WOD would probably be my strongest of them all.