Day 115: Hotel WOD

My Sweat Angel, after tonight's Hotel WOD

Monday; January 6th, 2014 - the wall @ ROCK JUNGLE

Warm-Up:

2 Rounds of:

-  10 Kettlebell Swings
-  10 Clean Pulls
-  10 Push Ups
-  25 meter Samson Stretch


SKILL:

#1:  FRONT RACK MOBILITY

       - Buddy Rack Stretch


#2:  2 Warm Up Sets; then Even 90 seconds on 90 seconds

       -  1st PULL PAUSE
       +  FULL PULL
       +  POWER CLEAN


HOTEL WOD:

FOR TIME (15 minute cap)

-  100 DUMB BELL HANG CLUSTERS    (Men:  35 lb / Women:  25 lb)

*  EMOM - 4 Burpees


Today Coach: Kylie
   Assistant:  Bryan


My Thoughts:


Warm-Up; keeping the Kettlebell weight light as it's a warm-up.  Only two rounds as suggested by our coach, Kylie.

SKILL; Skill #1; work with a partner and a bar on the rack.  While one of the partner [A] is under the bar, with his arms racked; the other partner [B] (face him/her and get close) allows partner [A] to rest his elbows on partner [B] shoulders.  Partner [B] slowlys raises up while stretching Partner [A] arms, stretching it.   Hold for 30 seconds and then repeat, while Partner A pushes down with arms (Adding resistance).  Once this is done, switch and repeat.

WOD Results; Name, Weight x 2, Time

Skill #2; use your own bar and load the weight until it's challenging.  You get to increase weight after each set.   I started light to ensure I was doing it correctly and then added plates to it. Both Kylie and Bryan gave pointers to me on my form and as well as techniques.   It really pays off when you have two coaches around for the class.


WOD; Initially went with 20 lb dumbbell in each hand; and brought 15 lb dumbbells in case I needed to go lighter.   First three sets were not bad and then it all went downhill after that.   Wasn't even close to completing my 100 Dumbbell Hang Cluster before the 15 minute time cap hit.   I really need to work on my squats.  I managed to do about 10, 7, 5 Dumbbell Hang Cluster for the first 3 sets, respectively; but the taxing part was the burpees.  After that, I had to drop down to the 2x15 lb dumbbells and was doing between 3 to 4 DB Hang Cluster before the coaches called Burpees.    The only thing I got out of this was the Sweat Angel; and a realization that I really need to work on both my Squats and Burpees.   

Frustrating; but acceptance is my only choice for moving forward.

... as I've always said before; it's best to tackle one WOD at a time!!!


Misc:  Practice makes perfection in the long run.   Here are two of my classmates who likes to stay after class with me and work on their personal challenges.  

Emma practicing her Hand Stand

Leanne practicing her Hand Stand Push Ups