Day 141: 7 Minute AMRAP (Deadlift & Wall Ball)

Wednesday; April 16th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY
From RACK;
stretch 1.5 minutes a side

THEN 2 Rounds:
-  10 PTS PUSH UPS
-  10 WALL SQUATS
-  10 FROG SQUATS

-  ROW 300 meter


SKILL:

A)   E 90 on 90   x 6   (10 minutes to Warm-Up)

      CLEANS
      CLEAN COMPLEX


WOD:  AMRAP 7 Minute

-  3 DEADLIFT @ (Men:  185 lb / Women: 120 lb)
-  3 WALL BALL @ (Men: 20 lb / Women: 14 lb)
-  6 DEAD LIFT
-  6 WALL BALL
-  9 DEAD LIFT
-  9 WALL BALL
-  12 DEAD LIFT
-  12 WALL BALL
-  15 DEAD LIFT
-  15 WALL BALL
-  18 DEAD LIFT
-  18 WALL BALL



Today Coach:  Jodaye


My Thoughts:
Did my own Strength Training and saw the WOD.   Damn it, I always like Dead Lift; just not back to back with my own routine.  Oh well, made a promise to myself that no matter what; I'm doing my cardio (WOD).   I gotta deal with it head on; and face the fact.   Suck it up and just do it!
My strength workout consisted of (Deadlift, and Front Squat).   Always taxing as I've been building up to my max of 5 for 5 sets on each weight SKILL.   So far, still increasing resistance on Deadlift; but Front Squat has hit it's max.   Maybe it's the shoes...  or just simply exhausted from the DEADLIFT.  I dunno, will reassess that on Saturday.

The WOD looked very interesting.  More Deadlifts and I might had been able to do the 185 lb (Rx) if it wasn't for my previous workout.   I wanted to protect my back with this high rep, ladder type style.  The WallBalls are getting easier, but I think that's partially due to the fact that I was warm from all the Front Squats.   And now the 20 lb doesn't seem as heavy as it was before. 

Either way, I'm happy with my results.   Scaled back and used 155 lb for the Deadlift.  Stuck with the 20 lb Wall Ball as prescribed.  I managed to crank out 81 reps in total in the 7 minutes.   I finished my 15 DEADLIFT and only 6 WALL BALL set.


WOD;

WOD Results @ 8 PM

Misc:
Stucked around after the WOD to continue working on my Romain Chair Leg Lift and Calf Raises on a box.   So taxed out that I didn't even work/practice anything else.   I'll save that for this Friday Crossfit class.   I need to start up practicing other things that are on my list, post CF Open.  


Enjoy your workout and remember to tackle one WOD at a time!!