Day 73: Rowing and Wall Balls
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| Friday; August 30th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT |
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| Friday; August 30th, 2013 - fun WOD |
Warm-Up:
3 ROUNDS:
- 100 Skips OR
30 Double Unders
- 10 Press with Bar
- 10 Salutation Lunges
- 10 Ring Rows
- 10 Kettle Bell Sumo Deadlift
SKILL:
PUSH PRESS 5, 5, 3, 3, 3
WOD:
- 800 meter row
- 20 Wall Balls
- 600 meter row
- 15 Wall Balls
- 400 meter row
- 10 Wall Balls
- 200 meter row
- 5 Wall Balls
Today Coach: Dan
My Thoughts:
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| WOD Results @ 5PM; Name, Weight of Wall Ball; Time |
SKILL; increased my Push Press another 10 lbs since last Friday. Didn't quite made the 3 rep on the last set. But there is progress here.
WOD; it doesn't seem like a lot; but the Wall balls really saps the air out of you before your next set of rowing. Managed to maintain the same pace rowing each time the rowing segment came up. Dan came around when we were doing the 800 meter portion and suggested that we keep it around 25 s/m. He also demo how we should row prior to the start of this WOD. I understand the 25 s/m for pace; but I don't think I kept it down there.. I was hovering more around the 30 s/m mark. As for the Wall Balls; went with 16 lbs. Next time get wall balls comes up; I'll move up to 20 lbs.
Misc: After it's all done; you would have rowed 2000 meters, and did 50 Wall Balls.
That's it for this week. Looking forward to enjoying the long weekend. Rock Jungle Crossfit is having one crossfit class on Holiday Monday @Noon; and then will be hosting a Potluck BBQ party afterwards. Looking forward to this, and I'll bring some "Paleo friendly" fudge. It'll be fun to meet others that attend this box.
So, until next time.... tackling one WOD at a time!!!
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