Day 192: Row for Calories, Wall Balls, and Double Unders; EMOM for 20 minutes

SKILL:   MODIFIED

  Every Minute for 10 minute:   2 Power Snatches (you pick the load)


WOD:  


HEALTH:


  Every Minute for 20 Minutes:
   -  Row [Calories]:  (Men: 15 / Women: 10)
   -  10 Wall Balls (Men: 20 lbs / Women: 14 lbs)
   -  20 Double Unders


My Thoughts:

Warm-Up; since we are now coming 30 minutes after the class has started.  We are working on our own warm up.  Sometimes, we modify the existing warm-up to fit our requirement for the SKILL.  We also started to modify the SKILL portion as well.  Our focus of late has been more of Olympic Lifting.  We really want to practice what we had learned from Farmstrong (Olympic Lifting).

SKILL;
So instead of doing the suggested SKILL; we worked on our the Snatch; Power Snatch specifically.
For every minute; we are to execute it twice.  The rest of time, we use as rest.    I used 75 lbs and by the 8th minute.  My arms, thumbs (hook grip) and parts of my shoulder were starting to hurt.  I know we need more practice on this movement.

WOD;
Every minute you move to the next workout.  If you managed to finish the first workout before the Minute is up; that's the time you get to rest.  If you don't finish it; you have to move to the next one without rest.
I adjusted the setting on the Concept2 Rower from my standard 5/6 setting to an 8 setting.  It's harder to row but I can usually pull in one stroke a full calorie (it's more like 95% of a calorie).  I opted to go with a setting of 8 than 9 or 10.   It's a matter of conserving energy and pacing one self.  Because there will be two other movements you still have to do.  The other thing that was also challenging, was rowing 15 calories under a minute and still have time to rest.  As one of the coaches who was around (Rachel); she mention that I have an advantage because I'm tall and have long arms & legs.   I won't doubt that advantage; probably why I like Rowing over running!
I used a 20 lb ball to hit the men's height on the Wall Balls.   But I did modifiy the 20 Double Unders to 40 Singles.   I still can't for the life of me do a double under.   Okay, the truth is that I haven't practice them much.   Been so focus on so many other lifts.

Where I found that I was running out of steam was the last round.   I only managed to get 10 calories for a row and had to directly goto the Wall Balls without a rest.   However, I did managed to finish the Wall Balls with about 15 seconds for a rest.   And I did do all my Singles (40) for the entire WOD.


Misc;
This was one hard WOD; it felt more like a Cardio workout than anything else.   At the end, I felt like could had passed out.   My heart rate hit a peak of 175 beats per minute.  (see image below)

Yikes, 175 beats / minute (peak; right near the end of the WOD)

Its an very interesting graph where you can move the ruler from right to left and it will show you where your  heart rate, which heart rate zone you are in and how many Calories burned.   I'm still slowly figuring out all these interesting screen thru the main portal.

My resting heart rate (to give a comparison to the above chart)

I've been trying out a Fitness Super Watch - Fitbit Surge.  It monitors my heart rate among many other items.   I'll do a more detail review of this product after a few weeks of wearing this.


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