Day 151: Benchmark Monday: The Chief

Monday; June 23rd, 2014 - the Wall @ ROCK JUNGLE (WEST SIDE)

Warm-Up:

MOBILITY

DOORWAY STRETCH  - 2 minute / SIDE

THEN 

2 ROUNDS of:

-  ROW 250 meter
-  12 meter INCH WORM
-  10 WALL SQUATS


SKILL:

 EMOM  x  8 MINUTE

Minute 1:  L-HANG  20 to 30 seconds
Minute 2:  2 STRICT DIPS


WOD:  THE CHIEF

5 ROUNDS of

3 MINUTE AMRAP

-  3  DEAD LIFTS @ (Men:  135 lbs / Women:  95 lbs)
-  6  PUSH UP (strict)
-  9  SQUAT (air)

REST 1 MINUTE


Today Coach:  Jodaye

My Thoughts:
Hmm, not much to say other than another day of being reminded that my endurance needs a lot of work.   Opted to do DEAD LIFTS for Health.  We could have opted to do FITNESS which is Power Cleans with 135 lb (or scale accordingly for weight).

Warm-Up;
Mobility was a welcome to stretch out the arms.   Haven't done Wall Squats for such a long time, each squat got me lower to the ground.  Rest of the Warm up is standard.

SKILL;
L-Hang; probably the one thing that taxed my system the most prior to the WOD.   I guess it's a good reminder that I need to lose some poundage.  I found that my grip strength started to falter after the 4th round... 

WOD;
Rx @135 lbs for Deadlifts.  Endurance is sorely lacking, felt it more after doing the push-ups.  Air Squats was good, used that as my recovery stage...    Only managed 269 reps.   If I could do this again, I would probably swapped out the shoes for the Nanos 3 instead of the weight lifting shoes.  The WL shoes helped with the squats, but not so much on the deadlifts.  It was more of a negative.   Oh well, next time..

WOD Results @ 8 PM

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