Day 142: Easter Weekend WOD

Good Friday; April 18th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

ROW 1000 meter (light)

THEN  2 Rounds:
-  10 PVC PASSTHRUS
-  12 meter BROAD JUMPS
-  12 meter SAMSON STRETCH
-  10 PUSH UP STRICT


SKILL:

A)  8 MINUTE to BUILD TO 70% of 1RM PUSH PRESS
     THEN
    EMOM 15 minute
    1.  PUSH PRESS @ 70% - 5 REPS
    2.  30 DOUBLE UNDERS
    3.  6 STRICT Chest-to-Bar [C2B] PULL UP


WOD:  

3 Rounds:
-  ROW 300 meter
-  10 WALL BALL (Men: 20 lb / Women: 14 lb)
-  5 SQUAT

REST 1:30   between ROUNDS



Today Coach:  Edward

My Thoughts:
Need a good workout to start the Easter Long weekend off.  Called and confirmed that there was a 9:30 AM class.  Heck; there was a 6:00 AM class as two made it to that!  True dedications to the workout. 

Warm-Up;
Keeping it light (slower pace; I went with 32 strokes / minute; maybe I should had slowed down).  Not exactly sure what light means anymore..  :(     1000 meter doesn't take long at that pace.
Really enjoy doing the Samson stretch when warming up.  I need to work on my strict Push Ups.

SKILL;
Used 95 lbs as my 70% for my 1 RM PUSH PRESS.   I vagule remember what my 1 RM for Push Press was.   I might have to try for one in the near future.   The EMOM for 15 Mintues was more for endurance.  Tried to do double unders and couldn't so I opted to do as many singles as I could.  It's been a long time since I skipped (CF Open 14.1).  Guess I better start again on these now that my knee feels stronger.   Used the Assisted Pull-Up machine with 100 lbs to do the STRICT C2B Pull UP.

WOD;
Balls to the wall; essentially go as fast as you can with 300 meter row and do the rest.  Make sure you take the 1 minute and 30 seconds rest.  This is mandatory. (Essentially you get 3 minutes seconds of rest)    I think my average stroke / minute was around 37 to 39.  I've learned that sometimes it just better to have a value you can maintain then watch it dropped as you have completely empty your tank on the first two rounds and have nothing left for the last.   Wall balls are getting easier with the 20 lb, must be all those damn squats I've been doing.

WOD Results @ 10:30 AM

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