Day 113: New Year, New Fun

Thursday; January 2, 2014 - the wall @ ROCK JUNGLE

Warm-Up:

2 Rounds of:

-  50 meter Bear Crawl
-  50 meter Backward Run
-  50 meter SKIP
-  50 meter Forward Run
-  50 meter GrapeVine


SKILL:

#1:    EMOM (Every Minute On Minute) x 10 MINUTE
         -  ODD   6 DIPS
         -  EVEN   5 PAUSE RING ROWS

#2:   EMOM   x   4 MINUTE
         -  15 to 20 Second L Hang


WOD:

15 Minute AMRAP of:

-  2  PISTOLS
-  4  C2B (Chest to Bar) PULL UPS
-  8  DUMBBELL SNATCH


Today Coach:  Edward
  Assistant Coach:  Matt


My Thoughts:

Warm-Up; Monday seemed like so long ago.   That and the celebration for New Year seem to have taken a hit on myself.   Only 2 rounds and the full on sweat begins...  Everytime I do the GrapeVine; I feel like I'm trying to dance, sideways..

SKILL; modify/scale accordingly.   Skill # 1; you'll end up doing 5 round of each after the 10 minutes. There wasn't enough Ring Rows station, so we shared.  There was no rest between the Ring Rows and the DIPs.  That or I need to walk faster between stations.   Scaled with 80 lb assist on the DIPS.
SKILL #2; perform with knees at 90 and hold if you cannot perform a L Hang.  The intention is to hold for a minimum of 15 seconds. 

WOD; pretty much everyone scale this one.  I used a Box, and set it up at 20" so that when I go down on the squat; I can get back up.   Edward/Matt mention that we better get use to these as we will be doing them a lot.   Some people used the post to help guide the up when pressing.   Slow progression.
Chest to Bar Pullups; use the machine assistant with 80 lbs, then I had to change to 100 lbs.  Dumbell Snatch used 35 lbs.  Next time, I'll use heavier weights. 

WOD Results @ 1PM; Name, Rounds + Reps

Coming to the early class as I'm off this week for holidays.  Will need to ramp up my workouts.  I'm sure most people will be doing similar things this and next week.

Misc:

Will hit the box again tomorrow, so stay tuned..   ...tackling one WOD at a time!!!