WOD for Friday 2-19-16February 19, 2016
Initially I was just going to program Open Workout 12.4 (also 13.3) by itself, but it’s SO dreary and painful I figured most of you would just skip out of doing it so I made the day a little more compelling with an additional strength piece.
A) 4×8 Ring Rows for completion- These are for completion, not for reps or time because, much like pushups, once a quantifier is attached, form on these goes to shit. Get some good muscle fatigue out of your four sets and don’t worry about keeping any sort of score.
B)CFG Open WOD 12.4 and 13.3
AMRAP in 12 minutes- 150 Wallballs (20/14 to 10/9), 90 double unders, 30 Muscleups.
For most, this is really just a test of pain tolerance and fortitude. Anyone can do 150 Wallballs in 40 minutes. A good portion of you can do it in 10-11 minutes if you want to suffer enough. Some of you can do it in sub 8, leaving you lots of time to get deep into the double-unders. Scale with singles at 3 to 1.
Here’s a great data compilation of stuff relevant to 12.4 from BEYOND THE WHITEBOARD. Also on that page are several links to muscle-up tutorials…for those still looking for some help.