Day 30, Part II - the WOD.. my arms, my arms..

This is how I felt after tonight's WOD

Wednesday; May 8, 2013 - the wall @ Rock Jungle Fitness

Warm-Up:

3 Rounds

-  10 PVC Circles (5/direction)
-  10 Press w/Bar (Men - 45 lb / Women - 35 lb)
-  15 Squats
-  10 Push-Ups
-  10 Sit-Ups



SKILL:

  PRESS
    5 x 5

+ SQUEEZE GLUTES!
+ KNUCKLES UP
* STRONG CORE

Results @ 8 PM; Name, Weight of Dumbell per side, Rounds

WOD

15 Minute AMRAP (As Many Rep As Possible)

-  8 Dumb Bell Front Squat
-  8 Dumb Bell Shoulder to Overhead
-  50 Meter Dumb Bell Overhead Walk
     (Keep arms straight and locked, above the head; with holding Dumb Bells while walking.  Dumb Bells cannot touch each other!)



My Thoughts:

The WOD tonight was hard on the arms and shoulders.   You can see it on everyone's faces when you were walking back, the 50 meter Dumb Bell Overhead walk.  It wasn't that bad the first 3 rounds.  But you certainly find it got old pretty quick.  I think I was using the DB front Squat as my time to rest.

Again, kudos to everyone tonight for pushing thru the pain.

Our regular coach was Jodaye, along with a new Coach name, Hin was teaching tonight's class.   A shout out to both coaches for correcting our form during the Skill portion and as well as cheering us on during the WOD.  Positive reinforcment goes a long way!

After the WOD, I definitely took Jodaye's advice and worked on Foam Rolling, and using that rubber ball on the back shoulder muscles and chest muscles.   I have that funny feeling that I'll be feeling it tomorrow.

Until the next time, tackling one WOD at a time!