18.4

Today I will be posting 18.4 and 18.5. Use your judgement as to whether you will do 13.1 Friday, Saturday or Sunday. I watched the videos of Dan Bailey, Scott Panchik and Julie Foucher doing 13.1...and, like the nerd I am, I made this. Here are the breakdowns of their times for each of the segments of the WOD. Use these times to help you strategize for yourself.  Come up with realistic goal times for when you will be done with each movement. We did this with Jay tonight at the gym and he was very successful.

It depends on when I get off work, but hopefully I will get at Open Gym tomorrow to help anyone who plans to do the WOD at that time. Ginny and Drew will be there as well. If you have a specific goal for this WOD, we have had success (so far) with having both a judge AND a pacer. Your pacer is someone who can help talk you through your strategy during the workout.

Set up will be important. Tonight we played with a "tent" strategy where we set up a "ceiling" to jump and touch. We will try to have something like this set up in the gym for this weekend. Your plate layout is also something you should play with and practice so you can minimize transition time. The average overall transition time for DB, SP and JF was 1:51 total for the WOD, keeping the transition as close to :30 as possible is ideal.

PACE YOUR SNATCHES. Utilize your pacer to help you do X snatches per minute.

WOD 
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)