Tuesday WOD 16-7-19

July 15th, 2019

Tuesday WOD 16-7-19

[A] Open 13.3 Retest
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls, 10kg to 10′ target (6kg to 9′ target) (Benchmark WOD “Karen”)
90 Double-unders
30 Muscle-ups

Masters Men 55+ use 10kg MB to 9ft target
Masters Women 55+ use 4kg MB to 9ft target

“Karen” Strategies:

1. 18-17-16-15-14-13-12-11-10-9-8-7 reps. Don’t drop the ball / lean against the wall.

2. Do it as a tabata, 20 seconds on 10 seconds rest. This allows you to do 10 wall balls- 10 second rest- 10 wall balls So 20 total wallballs each minute Can be done in 7 minutes 30 seconds.

3. 30 sets of 5 or 50 sets of 3

What time to expect: From Beyond the Whiteboard: http://beyondthewhiteboard.com/gyms/2598-homefront-crossfit

13 min 54 sec – Fitness Level 0 – Beginner athlete
12 min 26 sec – Fitness Level 25 – Beginner athlete
10 min 58 sec – Fitness Level 50 – Average athlete
08 min 42 sec – Fitness Level 75 – Average athlete
07 min 19 sec – Fitness Level 90 – Advanced athlete
06 min 30 sec – Fitness Level 95 – Advanced athlete
05 min 37 sec – Fitness Level 98 – Elite athlete
04 min 43 sec – Fitness Level 100 – Regional athlete

[COMPETITION TRAINING]
[B] Push Press
3-3-3-3

[C] Weighted Pullup
3-3-3-3

[Rowing Conditioning]

5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod