1/20/16 - Intro ROM WOD

1/20/16 -
ROM WOD & MF #849

ROM WOD is getting a lot of attention on social media and with many big name athletes I follow on Instagram. 

I think its a great tool, we all need more mobility and this is an option for getting it done. The best part, kind of like showing up at the gym, is that the WOD is already there, you just have to do it. They are all about 20 minutes and you can feel the difference from start to finish. We'll see how it goes long term.  

ROMWOD in action

1) 1 mile run - DONE

2) Every other min for 10 (5x)

4 Touch & Go Power Cleans 

165, 170, 175, 175, 175#

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3) 4 legless rope climb
12 Clean & Jerk 145#
3 Legless Rope Climb
9 C & J 145#
2 Legless Rope Climb
6 C & J 145#
1 Legless RC
3 C & J 145#

10:17

Rope climbs felt ok, but they did wear me out, especially the grip. Its a good thing the reps went down or I would have been stuck for a long time on the last few reps. 

somewhat the same with the C&J. The weight wasn't too heavy so the first round was ok but the reps added up on the lungs and I ended up slower than I wanted to go. Need to get faster on the barbell work. 

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4) 5 Rounds

15 SDLHP 75#
12 Chest to Bar
15 Box Jump Overs

2:10, 2:00, 2:28, 2:19, 2:20

15:17 total

Chest to bar still super hard to connect, I can get them doing kipping but not butterfly when I am winded. Also, the wrench on my shoulders pretty hard, so I need to be sure to really warm up and mobilize before I even try them.