12.5

Many/most of you are competing at Fittest in OK. The WODs are up. I will post some comments/suggestions after some testing tonight. This looks like a Shoulder Girdle Muscle smoker. So get those shoulders warm, keep them warm, and don't get hurt.If you are competing as an individual this weekend, look at the bottom of this post for some testing suggestions. Do not do today's work if you are competing. Good luck this weekend. I will see you there.

Oly Strength
1. Snatch High-Pull  3 x 3 @ 75%
2. Snatch
                    10 min to find Heavy Single then, 5 x 1 @ 85% of Heavy Single weight
3. Clean & Jerk
                    10 min to find Heavy Single then, 5 x 1 @ 85% of Heavy Single weight

Grunt WOD

400 meter Run (less than 10 seconds off PR)

          rest 1 minute

3 rounds

3 Tire flips
5 Back squat (250#/175#)
7 Bench press (225#/115#)

         rest 1 minute
3 rounds

10 Box jump (30/24) games standard
10 Ring dip

        rest 1 min

500 meter row (less than 8 seconds off PR
 
WOD
Class WOD

Fittest in OK Testing
Only do these two things tomorrow, then stretch out and do some active recovery.
20 seconds of row x 3
1. at the same pace as fastest 500
     record calories and stroke rate, rest as needed
2. at the pace of a relaxed 1000
     record calories and stroke rate, rest as needed
3. At a relaxed paced with powerful pulls at a lower (60-70% ish) stroke rate
     record calories and stroke rate

     I had a few people test these this evening, and the results were interesting. 1 and 2 were only separated by 2-3 calories. I think (don't hold me to this) that you will have a similar result. It is my opinion that the tabata row will be like this for a lot of people. I think there will be a lot of competitors who will not manage their endurance well on the row. I think most of them will see a significant decrease in their calories during that portion of the workout. Use this test as a way to approximate your sustainable number

5 mins of KBS, start each round on the minute
9-12-30-12-9
     Record how long it takes you to complete each set. Some of you may need to rest mid set in the wod this weekend. this will give you a good idea of how long it will take you to do a set of 9 and a set of 12 when you are taxed.