Day 164: WOD: 3 x (25 calorie Row with 10 Burpee over Rower) for TIME

Wednesday; September 24th, 2014 - the Wall @ ROCK JUNGLE (West)

Warm-Up:

2 ROUNDS:
-  25 meter FRANK (enstien walk)
-  25 meter BEAR CRAWL
-  10 RING ROWS
-  10 FRONT SQUAT
-  5 SLOW BURPEE

3 MINUTE BOTTOM SQUAT (hold at the bottom of a Squat for 3 minutes)

CLEAN REVIEW / PRACTICE


SKILL:

HEALTH:

5 Minute  WARM-UP
 then
EMOM 9
-  1 HALTING CLEAN DEADLIFT
-  1 HANG POWER CLEAN


FITNESS:

14 Minute to FIND 1 RM HIGH HANG SQUAT CLEAN


WOD:  

3 ROUNDS for TIME
-  25 calorie ROW
-  10 Burpee Over Rower


FINISHER NOT FOR TIME

-  11 WALL BALLS (Men:  20 lbs / Women:  14 lbs)
*  Happy Birthday


Today Coach: Dan
  Assistant Coach:  Rachel

My Thoughts:
The FRANK was the newest movement (FRANKenstein, walking like him.  Straight leg while moving forward, arms forward; think Frankenstein). 
Warm-Up;
After that, we were to do a 25 meter BEAR CRAWL.  For me, that was the most interesting feeling in my hip.  It was a stretch for me in switching from FRANK to Bear Crawl.  Not sure what to think; but will monitor and work on my mobility.  Been sore afterwards.
SKILL;Pretty straight forward for the CLEANs.
WOD;
Both the ROWing and the Burpee over Rower were considerably harder.   25 Calorie ROW doesn't seem like much for me.  But the Burpees definitely slowed me down.  It was a very challenging WOD.

WOD RESULTS:  Name / Time

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