Day 15: 2 times the fun WOD

April 3, 2013 (Wed) - the Wall @Rock Jungle Fitness

For those who can't read the picture, I've typed it out for everyone below. 


Warm-Up:

3 Rounds

- 10 Salutation Lunges (5/side)
- 10 Ring Rows- 10 Wall Angels
- 10 Spiderman Push-ups (5/Side)
- 50 meter Sprint


SKILL:

SPLIT JERK
4,4,2,2,2,1 (Week 3)

If cross-fitting for  LESS than 6 months do 5x4

+ Be Explosive!
+ Knuckles Up


WOD:

#1:


  5 Minutes A.M.R.A.P.  [As Many Reps As Possible]
  - 5 Dumbell Burpees
  - 10 Dumbell Push Press

REST for 2 MINUTES

#2:

  5 Minutes A.M.R.A.P.  [As Many Reps As Possible]
  - 50 meter Sprint
  - 10 Kettle Bell Swings



* SPEND REMAINING CLASS TIME WORKING ON HIP MOBILITY & HOLLOW HOLDS
- Pigeon on Box
- P.... Stretch    <--  Yah, I can't read the first word either.  :(

Name  WOD#/Rds/Wt  WOD#2/Rds/Wt

My Thoughts:


So today, I had to modify my Warm-up and WOD.  No Sprinting for me as I've haven't been cleared by my physiotherapy.  Yes!  soon, I hope.  But it takes time and I certainly don't want to aggravate or annoy my injury.  For warm-ups, I was advise to perform 5 minutes on the spin bike.   And WOD #2; instead of the 50 meter sprint, I did 25 meter lunges.    This is one of the good things about crossfit; you can always modify it to make it work!  Thanks Graham (our coach for the evening class)!

What did I think of today's WOD?  2 for the price of 1.  The first WOD was tiring on the arms..  I think after the 4th set; the push press became unbearable.  Essentially, my arms were like jello.   The two minute rest went by so quickly.   WOD #2; I think my recovery time was during the Kettlebell swings.  I used 35 lbs.

This WOD was definitely different, the change made it challenging.

Thanks for reading..