Tuesday 102913 and Wednesday 103013

Tuesday 102913

WOD Prep:

Wall Slides 3 x 10

1.  Metcon


15 Wall Balls, 20/14

30 Double unders

WOD Strategy from Jason:  10 minutes is a little long to sprint but too short to pace it.  On the Wall Balls, set a comfortable pace and try to go UB.  If you must rest try resting with the ball off the ground.  Every time you drop the ball it will cost you valuable seconds.  Double Unders, smooth is fast and fast is smooth.  Stay relaxed.  Don't tense your grip, small hops, and keep breathing.  The more relaxed you can stay on the DU the fastr you can get back to the Wall Balls.  I think the top scores we will see are in the 8-9 round range.

2.  Skills

3 rounds NOT for time of:

10 OHS, 65/45

10 Squat Therapy

This is about improving your positioning, not getting stronger or going faster.  Go slow and get better.

3.  Gymnastics

Accumulate 3 minutes in a planche

Wednesday 103013

WOD Prep:

Banded Wrist Distraction, 2 minutes per side

1. Metcon

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups 
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups 
100 pound Thruster, 9 reps 
9 Chest to bar Pull-ups 
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups 
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups 
100 pound Thruster, 18 reps 
18 Chest to bar Pull-ups 
100 pound Thruster, 21 reps 
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD Strategy from Jason: The classic couplet with a twist.  Keep in mind we have a slightly heavier weight and a chest to bar pull-up which means it will be a bit more challenging than your normal "Fran."  Once you complete the round of 15 you have done the same number of reps as a normal "Fran."  My goal is to typically go unbroken through the rounds of 12, it's low enough reps that it usually isn't problem.  The round of 15 gets dicey but break it up no more than once at either 10/5 or 9/6.  I prefer to break it up where I know I'll have much less work to do when I pick up the bar again.  Same goes for Pull-ups although I would try to go UB on the 15.  Once you complete that it's a gut check, every rep counts, leave it all on the floor!

2.  20 Rep Benchmark

20 Rep Back Squat

3.  Gymnastics

3 sets Max Effort Freestanding Handstand