Day 147: 12 Minute AMRAP of Hang Power Clean, KB Swings, and DU

Wednesday; May 7th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY

Chest Roll Out  - 2 Minute / Side

2 Rounds:
-  ROW 250 meter
-  12 meter INCH WORM
-  12 meter BACKWARD BEAR
-  12 meter SAMSON


SKILL:

 EMOM 12 Minute 
-  MIN 1.  HOLLOW HOLD  - 40 seconds
-  MIN 2.  SUPER MAN - 30 seconds
-  MIN 3.  HIGH PLANK - 45 seconds


WOD:  12 Minute AMRAP

-  3 HANG POWER CLEAN  @ (Men: 155 lb / Women: 105 lb)
-  6 KETTLE BELL SWING  @  (Men: 70 lb / Women: 53 lb)
-  12 DOUBLE UNDERS

REST 30 SECONDS

 BONUS ROUND 

-  1 MINUTE AMRAP
     WALL BALL  @ (Men: 20 lb / Women: 14 lb)


Today Coach:  Jodaye

My Thoughts:
Missed out on the Warm-up and Skill as I'm doing my Strength Training.  Worked on Deadlifts, and Front Squats @ 75% of my 1 RM.  Today is my last day of DELOAD WEEK.   Friday, I resume my regular strength routine.

WOD Results @ 8 PM;
Name, # of Reps, Weight

WOD;
Coming into this WOD; Jodaye was a bit worried about my previous injuries and advise myself as well as the rest of the class to do single unders if you can't do DU.  In my case, it's the concern of the Achilles that they are worried.  I sometime forget.. but glad the coaches has my better interest in place.  As for Singles, I have to do 36 of them.  I tell you; not doing any skipping since 14.1 has really open my eyes.  I had trouble stringing more than 5 at a time.  Yup, more things to re-look at (Practice).

I scaled the Hang Power Clean as I haven't done this movement in so long that I felt awkward doing it.  I think I used a weight of 115 lbs.  I think I should have gone with 95 lbs and re-connect with the technique.
KB, went with a weight of 53 lbs.  Again, another item that I haven't swung since pre CF OPEN 14.x days.
And of course, the Double Unders, I did Singles instead.

I opted to not include my time on the board with the modification to the WOD.   I think it was a very low number as I had a major issue with the singles.   I don't think I even made it over the 100 mark.  /sigh

Anyways, here the WOD results for that day.




Remember to stay consistent in your training and tackle one WOD at a time!!