This WOD is all about what I am referring to as "The Golden Ratio". If you can conceptualize the WBS/DU portion as a "Buy In" to Muscle Ups, you then have to know yourself in order to predict what that ratio should/will be. Here is the Ratio:
Wall Balls
These are a "Buy In". Pace them, do not gas yourself. Do not Red Line...Ever...Do not "Grab ahold of that line between Speed and Chaos and wrestle it to the ground like a Demon Cobra". Look for the line marked calm consistency, then hug it in a warm embrace. Now for some more math....
Men will average somewhere between 25 to 30 wall balls a minute. This means that if you did all of your wall balls unbroken, you would be finished somewhere between 5 and 6 minutes (Do not do all of your wall balls unbroken).
Women will average between 33 and 36 wall balls a minute. This would put a woman finishing unbroken wall balls somewhere between 4 and 5 minutes (Do not do all of your wall balls unbroken).
Ginny broke her wall balls into 10 sets, which means she rested 9 times during her wall balls. She rested an average of 10 seconds each time for a total of 90 seconds of rest.... she was able to stay consistent and she was finished with wall balls at 5:30ish. Based on testing I did with Ginny we figured she would average 36 wall balls per minute. This would have her finished with unbroken wall balls at 4 minutes. She was able to keep that exact pace without redlining...Drew rested a total of 70 seconds during the wall balls...this was Ginny's rep scheme:
Ginny: 4 x 20, 3 x 15, 1 x 10, 1 x 8, 1 x 7
Drew and Ginny both rested 10 seconds between wall ball sets and PR'ed their Karen time....I think (not positive about the Karen PR stat). Find a rep scheme that will keep you consistent and well below the red.
Double Unders
Again...a "Buy In". Do these calmly and in manageable sets. You will be tired. You will mess up. Stay calm and power through. 3 x 30 is a good goal. So is 6 x 15 and 9 x 10...45 and 45 or 50 and 40 is lofty but doable. Just stay calm and grind through these. Manage your rest, manage your breathing.
Muscle Ups
Men: Regional qualifiers, start with sets of 2, no more....Brad, no more. Kameron tested these tonight and with a five count in between sets of 2 he was able to do 10 in one minute. Drew did doubles for 8 or 10 reps. Go to singles earlier than your ego will let you. Stay close to the rings and push the pace. All other men, start with singles. Stay close to the rings and power through. Make sure you are confident/happy in your ring height, leave no stone unturned.
Women: Singles....all the single ladies. Focus on each rep and power through.
If you are looking to test this WOD, do the Test WOD today...instead of Open 13.3...then do 13.3 Sat or Sun. this should give you some sort of prediction of what the MUs will feel like when you are gassed...Or you could do "KRose" from last week...(Please, don't do KRose from last week)
20.4
Open 13.3
AMRAP in 12 minutes
150 WBS
90 Double Unders
30 Muscle Ups
...Or do...
Test WOD
Fast 1 mile or 800 meter run (or 1500 meter row)
50 double unders
ME muscle ups in 1:30
Strength
1. 5 sets of 1 Snatch + 1 OHS, heavier each set rest as needed
2A. Incline Bench Press 7 x 3 @ 83% rest 60 seconds
2B. 3 Weighted Pull Ups, HAP rest as needed
3. Every 30 seconds for 6 minutes alternate
3 Right Arm DB Snatches @ 100#/70#
3 Left Arm DB Snatches @ 100#/70#
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Prowler Push 5 x 25 meters HAP
Walk from GHD to the Prowler and back with no rest
Watch the GHD video, don't do back extensions
Watch the GHD video, don't do back extensions
This Video is Pretty Awesome, Thanks Kameron
Referencing tally nights cracked my shit up.
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