Open WOD 13.2

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

     If you are planning on doing it twice, get your first go out of the way tomorrow. Otherwise, put this off until Fri/Sat/Sun.

This WOD is all about GO. One of my favorite Speal quotes is something like "...it's all about getting more GO". This one will be a gut check for sure. 

     More on the strategy as the week goes on. I think that 13.2 will have two different athlete types.

Athlete Types for 13.2

1. The athlete that is limited by any or all of these movements
2. The athlete that is not

I know that sounds simple, but these two types of athletes have two very different problems during this WOD.

     The athlete that will be limited by ANY of these movement must have a strategy in place for when these movements fall apart. You must find a way to mask this deficiency during the WOD. I will talk more on this tomorrow, but your 13.2 will be more about pacing and finding ways to tweak your movements in order to save your______ (fill in the blank. It could be back, quads, hamstrings, shoulders, legs, lungs etc). There will be a sticking point for you in this WOD and we have to have a plan to avoid or delay this.

     The athlete that will not break down during these movements HAS to GET MORE GO. Form cannot be sacrificed it must be focused. Transitions will have to be seamless. Sets will have to be unbroken. Rest will be on top of the box and when moving from box to bar and bar to box. Each rep must be purposeful and effortless at the same time. (Arch your back while keeping it flat...and...Just pop up..."Forgetting Sarah Marshall") To KILL this WOD you will literally have to be so focused that it makes your mind and your movements relaxed. It sounds contradictory ..I know. I like to call it "Robot Eyes". It is that point in the WOD where you choose not to hurt. To do well on this WOD, you type 2 athletes must be able to find that point, love it, and live in it.

     More Strategy tips tomorrow.

WOD practice:

If you want, do this as a test. I do not believe it will be a true predictor of how you will do on the WOD, I do feel like it will be a good predictor of where you will be limited and what your split times might be. 

    Type 1 Athletes:

  2 rounds of 13.2

  500 meter row (10 seconds off PR row)

  2 rounds of 13.2

     Sprint on all 4 rounds of 13.2, look at the clock at the end of each round so you will know your "split times"

     Type 2 Athletes

  With 10 minute time cap

  2K(men)/1.6K(women) row (15-20 seconds off PR)

  In remaining time, AMRAP 13.2

     Record your "split times" for each round as well

Robot Eyes