Day 161: Skip + C2B + Handstand Push-Up WOD

Wednesday; September 17th, 2014 - the wall - @ ROCK JUNGLE (West End)

Warm-Up:

T-Spine Mobility

500 meter Row

2 Rounds:
-  10 RING ROWS
-  10 PUSH-UPS
-  25 meter INCH WORM
-  25 meter BEAR CRAWL

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Take 7 minutes to build to  HEALTH: 75%   FITNESS:  80% of 1 RM (Push Press)


SKILL:

Every 3 minutes for 12 minutes:

HEALTH:

-  5 Push Press, 75% of 1 RM
-  4 Strict Weighted C2B CHIN-UPS
-  15 Superman

FITNESS:

- 5 Push Press, 80% of 1 RM
-  4 Strict Weighted C@B CHIN-UPS
-  10 GHD Hip Extension


WOD:  (for time)

HEALTH:

- 100 Single Under (SKIPPING)

then

- 2 Pull-Up
- 10 Push Up
- 4 Pull-UP- 8 Push Up
- 6 Pull-UP
- 6 Push Up
- 8 Pull-UP
- 4 Push Up
- 10 Pull-UP
- 2 Push Up


then

- 100 Single Under (SKIPPING)


FITNESS:

- 50 DOUBLE under (Skipping)

then

- 2 Chest 2 Bar
- 10 Handstand Push Up
- 4 Chest 2 Bar- 8 Handstand Push Up
- 6 Chest 2 Bar
- 6 Handstand Push Up
- 8 Chest 2 Bar
- 4 Handstand Push Up
- 10 Chest 2 Bar
- 2 Handstand Push Up

then

- 50 DOUBLE under (Skipping)


Today Coach:  Dan

My Thoughts:
You know you have a good warm-up when you in full sweat mode after the first round. 
Warm-Up; started with a T-Spine mobility (think Overhead Squat with a PVC bar).   The focus was to keep the core solid, hip back a bit while performing an Over head Squat.   I didn't have a problem with this as this is normally part of my strength programming warm-up.   We were to do 3 sets of this, thru out the warm-up.   A 500 meter row was done after our first mobility warm-up.   Which then was followed by another 2 rounds of RING ROWS, Strict PUSH-UP, the Inch worm and Bear Crawl.   I think the most taxing of the set was the Inch worm and the Bear Crawl; 25 meter each.   I was leaving a trail of sweat after the Inch worms.   I felt my shoulders working hard while doing the last two movements.
SKILL; prior to the SKILL, we had 7 minutes to build to our 75% (Health)  or 80% (Fitness) of our 1 RM Push Press.   I haven't done this for a long and had no idea what is my 1 RM Push Press.    I ended up using 85 lbs in total.  Perhaps I should had gone up in weight to 100+ pounds.  
I ended up using the Assisted Pull/Chin Up machine (using 100 lbs for assist).
WOD; for time .  Opted to use the HEALTH: stream for this and did Pull-Ups with Assist (110 lbs) and then Assisted Push-up.  Used a green belt to assist in keeping my mid-section (hip) more upwards while performing the Push-Up.  Do I need it, yes..  Was it helpful, Yes.   Well worth the assist.
I opted to do the 100 Single Unders, and was quite surprised I was able to string between 15 to 25 skips in a row before fumbling it up.  Difference, was that I was wearing my nanos and was on the platform while doing the skip.   Not sure if that is the only reason I was able to string so many in a row.

Misc: some changes come in the near future.  I've opted to give the Beyond the Whiteboard App a try.  It's one of the things the gym is pushing and I will still continue to publish my blog as you see here.  I'll be making some modifications along the way to include a link to my results.  The other advantage is that that gym is paying for the fee for us; part of Rock Jungles membership advantages.  Plus, Dan/Nicole has not put up a flat-screen tv showing the activities and leader board.  It's an very interesting concept.   They app is available via the Web and as well as downloadable for your mobile device such as Android and iOS (Apple).
I'll do a follow-up write-up regarding this app as I use it for the next few weeks.  Still working out my entries and what can be seen. 

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