22.2

     On Call. Just got done with surgery...don't let your kids play on slides, trampolines, or monkey bars(let them play on these things). In fact, don't even let them go outside...monkey bars should be for adults only. Not like "Adults Only" because that is just weird and also innapropriate...but you know what I mean...It is too late to be typing...should be sleeping...I will regret typing "adults only" 3 times in one post when I reread this tomorrow.

Not for Kids, Just the Young At Heart

   Also, I lied about my 13.5 prediction. Push ups have been used in the past, but I think they pose too much of a "judging bias" threat. So I think these are out. HQ loves thrusters and pull ups way too much(they love them an appropriate amount), so I think these are in. I am of the opinion that moderate weight multi rep OHS are an excellent test of overall fitness and strength, so I am adding those in. Here is the Wild Card....Kam is convinced that HSPU are on the table, and I becoming convinced that he might be right. I think that HQ might throw out 2 (count em 2) Curveballs. Curveball #1) HSPU and Curveball #2)Four movements in an Open WOD. So without further delay...Here is my actual 13.5 prediction:
     AMRAP in 9 minutes (Just a prediction, do not do this WOD)
        30 OHS (100/65#)
        C2B Fran (100/65#)
        30 HSPU
     Now mind you, this looks more like a Regional WOD...I know...but only because of the HSPU...and if you really think about it, 12.4/13.3 had MUs in it. HQ would have to be very specific about the HSPU standards, but I think they would be easier to judge than push ups...So there you go...My prediction...It is very "go big or go home"

Shoulder Warm Up
5 to 10 minutes doing something from HERE

Strength Work
1. Bench Press 7 x 3 @ 81%      90 second rest
2A. DB Shoulder Press 3 x 10 @ 60% (of DB SP max)       60 second rest
2B. DB Bent over Row 3 x 12 @ same weight or HAP       60 second rest
                   The Bench Press should be slow and controlled down and explosive off the chest
                   The DB work should be slow and controlled movements
                   Pick appropriate weights for these
3. EMOM for 8 minutes
           3 Heavy Thrusters, 3 Deficit HSPU

WOD
Class WOD

Grunt Work
1A. Glute Ham Raise 5 x 7
1B. GHD Sit Ups      5 x 7
1C. SLHS Walk Sled Pull 5 x 25 meters HAP
            Walk from GHD to sled and back with no rest

            Try hard not to get dizzy
            Watch the GHD video, most of you are only doing back extensions

Engine WOD
4 Rounds for time
25 Double Unders
10 C2B Pull Ups
     rest 30 seconds
               Move through the pull ups with purpose
               Do not rip your hands