Day 114: Maximun Effort Row Intervals
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| Friday; January 3rd, 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 Grape Vine
SKILL:
#1: SNATCH MOBILITY WARM UP
A) BANDED LAT
B) BANDED FORWARD SHOULDER
C) PVC OVERHEAD SQUAT RACK
#2: SNATCH COMPLEX (Even: 90s Odd: 90s)
FIRST PULL PAUSE
+ SNATCH PULL
+ POWER SNATCH
WOD:
MAXIMUM EFFORT ROW INTERVALS
60 seconds of Work; 90 second of Rest x 4 ROUNDS
For Maximum Calories
Today Coach: Edward
Assistant Coach: Matt
My Thoughts:
Warm-Up; the Bear Crawls are getting easier, like all things with practice. I almost can sprint from one end to the other (25 meter). I still hate the Grape Vine.
SKILL; something different. We worked on our mobility to prepare us for doing the Snatch. A large difference was seen when we took the PVC pipe and did a few Overhead Snatch prior to the mobility. Edward demo each of the Warm-Up and suggested that we keep this in mind if and when we get here before the class start and do these.
SKILL#2, started with 65 lbs and every two rounds; I added 10 lbs until I hit 85 lbs for the last two rounds. I wanted to focus on technique/form and build up accordingly.
WOD; Maximum effort on Rowing; with 60 seconds of work and 90 seconds of rest for each round (4 rounds in total). We row (flat out) but not recklessly. Managed to bring up my strokes/minute from 25-27 to 35-37. I remember the first two sets of calories burned, 27, and 24. The last two.. I don't remember, I was trying to catch my breath.
Total calories: 97 for 4 minutes of work with 6 minutes of rest in total.
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| WOD Results: Name, Max. Calories |
That's it for this week; returning next. Hope everyone have a great weekend!!
...tackling one WOD at a time!!!!
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