March 17, 2012

16
Mar

March 17, 2012

Game Day

After today, it's four down and one to go!

Some thoughts of 12.4
– Pre-wod mobility work should focus on hips and shoulders.
– Pacing is critical. If you plan on repping out any muscle-ups, you need to push through the wall balls. Complete them in big, manageable chunks. Rest a few seconds, go again.
– The bottom of our blue line is 10 feet. Make sure you hit the blue line or above. We will put up tape at the 9-foot height for the ladies. Do a full squat – make it easy on your judge.
– Relax and use your wrists on the double-unders. Breathe and use this piece as a "semi-rest" if you can. – You will be smoked by the time you get to the muscle-ups. If you are someone who get can usually rep out 10+…it ain't gonna happen today. One at a time will be faster and not as mentally and physically draining as missed reps. Rely on good technique – drive your hips and get your head through to the receiving position of your dip. Lock out on top! 

Good luck everyone and happy St. Patrick's Day!

IMG_1716
Melibe in Spain

Workout of the Day:

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

MEN:
Wall balls are 20lbs to 10' target

WOMEN:
Wall balls are 14lbs to 9' target

MEN 55+:
Wall balls are 20lbs to 9' target

WOMEN 55+:
Wall balls are 10# to a 9' target

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