Day 64: Friday WOD fun

Friday; August 9th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

2 Rounds

-  Row 300 meters
-  10 narrow Overhead Squats
-  12 Meter Duck Wallk
-  12 Meter Bear Crawl
-  10 Thursters


SKILL:

A1.   Kettle Bell Swings (Unbroken)

         15    -    15    -   15  -   15

        Do as a group, 15 swings in 90 seconds.  What ever time you have left; you get to use as rest.


A2.  Strict Pull-Ups   AMRAP (As Many Reps As Possible) 

        4 Rounds


WOD:

For Time (Fast)

-  50 Wall Balls
-  40 Double Unders
-  30 Thrusters (Men 85 lbs / Women 55 lbs)
-  20  Burpee over  Box
-  10 Toe to Bar



*Modification for the injured (that would be me)

-  50 calories row
-  40 push-ups
-  30 Knees 2 Elbows
-  20 Pull-ups
-  10 Deadlifts (Graham suggested afterwards to do KettleBell Swings)


Today Coach:  Graham


My Thoughts:

Always great to be back and working out at the Rock Jungle Crossfit.  Injuries in tow, but modifications are made so I can participate.   

Warm-Up;  had to modify and opt out some of the warm-ups due to the Achilles.   Graham suggested that I row 500 meter, instead of 300 meters.  Try the Overhead Squats, and optionally try the thrusters.  I also went on the bike to peddle for a few minutes.  

SKILL; ah, Kettle Bell Swings.  One of my favorite.   Decided I would stick with the 20 Kg ones and not drop down the weight.   Found it doable and did the 4 sets with this weight.   A2; used the assisted Pull Up machine and worked on the AMRAP.   It's coming along.  By the fourth set, I was lucky if could do more than 7.

WOD; Graham created the modification for me.   I was very surprised how long it takes to row 50 calories.   (~1500 meters).   Of course, you only realize how long it is when you watch the rest of the class finish the 50 Wall Balls and the 40 Double Unders.  Worst, is watching Leanne burn through both and the thrusters in the time that it took me to finish my 50 calorie row.  Way to go Leanne, your are a Beast!!!  She definitely lit the fire for me to push harder.   The WOD was a good one to wrap up the week and start the weekend!

Hope everyone have a great weekend, and until next time.... 

...tackling one WOD at a time!