11/11/13 WOD

Barbell: Back Squat 5×2.  Use the same weight for each set. Rest as needed between sets. Most importantly…use more weight than you did on 11/4!


WOD: AMRAP in 20 Minutes of:

  • 50 Wall Balls, 20/14 lbs
  • 30 Double Unders
  • 10 Muscle-ups (or Bar MUs, or C2B Pullups, or Burpee Pull ups)
  • Rest 2 mins

You may have noticed we’ve had some longer WODs in the last week, but with built in rest. Today is another one, and this is on purpose.  Focus on trying to get as many unbroken reps as possible.  If you can think of your cardiovascular system as your engine, then imagine that your heart rate is your tachometer.  The goal of these WODs is to go as hard as you can while still staying under the red line. If you can do that, you’ll be able to keep moving for a long time at a fairly good pace. But the moment you do pass that redline, you’ll run out of steam pretty quick, it will take you significantly longer to recover, and all the ground you made up in those few seconds will be lost in the minute you spend with your hands on you knees staring at the wall ball on the floor.

The good news, and what we’re trying to accomplish, is that unlike your car’s engine, you can move the redline, essentially making it possible for you to go faster, heavier and harder for a longer time.  The bad news is that you have to really flirt with that redline to move it at all. So, pace yourself so that you’re just at that sweet spot of going too fast and not going hard enough, trying to get as many unbroken reps as possible.

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