Day 131: 15 MIN AMRAP Mix-it Up WOD

Wednesday; March 12th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

3 Rounds of

-  10 CLEAN PULLS
-  10 TUCK JUMPS
-  12 meter SAMSON STRETCH
-  12 meter INCH WORM


SKILL:

Every 90s second on 90s

-  1 HANG POWER CLEAN
-  1 HANG SQUAT CLEAN
-  1 PAUSE FRONT SQUAT    3 second Pause


WOD:

15 Minute AMRAP

-  3 MUSCLE UP
-  4 THRUSTERS @ (155 lb  - Men / 105 lb - Women)
-  5 TOES TO BAR
-  6 BURPEE BOX OVER 20 inch Box @ (40 lb - Men / 25 lb - Women)


Today Coach:  Jodaye


My Thoughts:
Decided to a WOD instead of strength training.  Again, trying to maintain some endurance.


Warm-Up; still having some trouble with my jumps.  Archilles and Big Toe are still weak and need to be strengthen.  Physio is still occurring, so I did the best I can.

SKILL; we have 90 seconds to perform the SKILL required.  The balance of the time is use to recovery.  Each 90 seconds there afterwards is when we start the next set.   Your recovery time will shorten as you do each set.   You can increase the weight used as you move to the next set.  I ended up using 115 lbs.  Jodaye suggested using a heavy weight to make it challenging.

WOD; modified this workout as I can not do Muscle Ups.  We could use a rubber band or the weight assisted machine for the (Pull-Up and DIPs)  Because it was a fairly full class; we could stagger our start.  I scaled down my weight for my thruster to 95 lbs.   Instead of Toe to Bar; I did Knees to Elbow.  I used 30 lb DB (each arm) for the Burpee Box over.  We were to take the DB and walk over the box.  Once on the other side, we were to perform a burpee.
First set didn't seem that hard, but when the second set came.   Yah; it was like hitting a wall for me.  Still not having the best ability to push off with my right toe, I had to switch legs as the primary push off.   I managed to complete 4 rounds.

Misc:  stuck around afterward and did one hand stand against the wall.    I then went and focus on doing negatives with my strict pull-ups.   I also worked on some calve raises for each leg.  I need to build strength here.  Of course after all this, stretch out...

Do your best and tackle one WOD at a time!!