Day 145: Nature Walk WOD

Friday; May 2nd, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY

ANT.  SHOULDER SMASH  with LACROSS BALL   1.5 Minute / side

then

2 Rounds:
-  10 CLEAN PULLS
-  10 PUSH UPS
-  20 / side "Speed Skaters"


SKILL:

A)  CLEANS - GROUP WORK

B)   E 90s on 90s  x 8
       - EVEN   -  2  DIP CLEANS
       - ODD     -  3 LAUNCH CLEANS


WOD:  "NATURE WALK"

7 MINUTE AMRAP

-  30 second HOLLOW HOLD
-  30 MOUNTAIN CLIMBERS
-  30 second PLANK (high)
-  30 GRASSHOPPERS

WOD Results @ 8PM

My Thoughts:
Had no idea who the coach was tonight as I came in around 7 PM (2 hours after the last class) to work on what was on the wall.  Emma was here along with a few other people working on their own stuff.   I had a chance to do the WOD with Emma.

I had forgotten the proper form/technique for the CLEAN PULLS, DIP CLEANS AND LAUNCH CLEANS.   I had ask Edward at one point, and later Graham who was there working on his own program.   When you don't these enough, you tend to forget.   My strength training doesn't cover these skills.

The WOD was quite humbling.  The most challenging component was the GRASSHOPPER.  (You put yourself into a high plank and then swing the right leg to the left side; trying to touch your left elbow, and then bringing it back to centre.  Now repeat that with the opposite leg).  Once doing this and going back to a HOLLOW HOLD; you will find that your core is getting one heck of a workout.

I managed to get thru and finish 3 rounds before my 7 minutes came up.   I had talked to another cross fitter who tried the WOD shortly afterwards and he too found that the Grasshopper movement was what knocked the wind out of him.   So; if you want a nice challenge, give this WOD a try.



Thanks for reading and remember to tackle one WOD at a time!!