19.4

Yesterday I told you there were two types of athletes in this WOD. After researching today, and watching/judging Open WODs...I stand by that. Personal note: BE SAFE WITH BOX JUMPS!

Type 1 Athlete

     You are the Athlete who knows they cannot do all of their reps unbroken. This is not a knock on you, it is a way for you to begin to plan your WOD. For the Type 1 athlete the key will be to KEEP MOVING. Your engine is primed for this time domain, so trust yourself, embrace the suck, and settle into a good pace. If you fly through your reps out of the gate, you will have problems. Back issues will be an obstacle to overcome in this WOD. If you have them, tailor your movements (deadlifts) so that they focus on your legs. 

Shoulder to Overhead- Every round, immediately pick up the bar and do five reps, this should never be a problem

Deadlift- Keep an overhand grip. When you get to a point where you cannot do them unbroken, break them into 5s, then into 4/3/3 if you must. Drop the bar at the top for the last rep of each of those sets, breathe, then pick up the bar.

Box Jumps- Rest at the top, bound out of the bottom. Breathe through these at a comfortable pace. DO NOT land on the box in a squat and stand up. If/When your box jumps are gone...start stepping up. I am not a fan of the step up option, but it will save some backs, and it will keep you moving. If it helps, put your hand on your knee and push off when you step up. Finish the round you are on using the step up as a "breather break". Start your next round with bounding box jumps, then bail back to step ups when the jumps slow again.

Type 2 Athlete

     You WILL do this WOD unbroken...the question is...at what pace. This is not a WOD where you will be able to pick a pace and then stick with it the entire time, so you need to think about average pace. This is where your "split times" from yesterday come in handy, they are a good estimate of what your rounds will look like when you are gassed. This will be around minutes 5-8. These three minutes (5-8) will be focus time. 

     Round 1 and 2 are about settling into a pace. These can be slightly faster, but find that zone. Find that comfortable pace and stick with it. 

     When minute 5 starts, this will be the time where your mind has to move your body. as far as the WOD timing is concerned, this is where the WOD is made or broken. 

     From 5-8 minutes you will enter Suckville, you must stay calm and embrace the suck.

     At 8 minutes....it is time to power through the last 2 and a half-ish rounds.

     The chart below has "split times" for rounds. I will chose the "11 rounder" split times and give you a sample of what this crescendo decrescendo crescendo might look like. (music nerd talk)

        Rounds 1,2,3:     50 seconds per round average

        Rounds 4&5:      55 seconds per round average

        Rounds 6-9:       60 seconds per round average

        Rounds 10&11:  50 seconds per round average

   This average out to be 54.5 seconds per round. If you can do that scheme you will have 330 reps!

    Below is a chart that shows what time you must average, in seconds per round, to get a desired score. My recommendation is that you do not stress about the clock on this WOD. Focus on what you can do, and find a good judge/pacer/cheerleader that will keep you focused on staying calm and doing work.

     Again, these are average numbers, settle into a strong pace and focus on your reps.

      READ/WATCH box jump efficiency. In terms of movements, BOX JUMPS ARE WHAT WINS THIS WOD. Rest/breathe at the top while you open your hips, then bound out of the bottom. Use these as a time to breathe and be consistent, just like the burpees from last week. If you must...only if you must...go to step ups in order to keep moving. For Type 2ers, it is my opinion that these are a "last resort".

     Type 2ers, you were made for this WOD. Be a metabolic machine. Go to suckville, settle in, run for Mayor, and get elected. Find those Robot eyes and never look back

WOD

Open 13.2

AMRAP in 10 minutes
5 Shoulder to overhead @ 115/75
10 Deadlift @ 115/75
15 Box jumps, 24"/20"

Strength

High Bar Back Squat 
          Warm Up 1 x 2 @ 70%, 1 x 2 @ 80%
          Max Back Squat

Engine WOD

EMOM for 15 minutes 

Minute 1: On the 30 seconds, 3-4 Corn Cobb Pull Ups (or 1 Rope Climb)

Minute 2: On the 30 seconds, 3 Thrusters, HAP

Minute 3: Alternating Tabata minute of Pull Ups and Barbell Thrusters

Repeat.

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