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PART A: WOD

Open 12.4
AMRAP in 12 minutes
150 Wall Ball Shots (10/9)
90 Double-Unders/ SU 180
30 Ring Muscle-Ups (BMU/ C2B)

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Reps: 255+
Minimum Reps before scaling: 100

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!!! The stimulus is moderate-push pace effort with strategic rep schemes to finish each section reasonably, allowing for constant work. Go hard on wall balls and double-unders but leave enough energy for muscle-ups. Check your old scores and try something new if you think it will get a better score.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!!! All legs into all upper body and if you are lucky enough to make it through it, it starts all over again. Don’t stop moving!

WORKOUT STRATEGY & FLOW
Wall Balls: The legs and shoulders will fatigue, but strategic breaking will keep you moving. Focus on breathing, My all-time favorite rep scheme for “Karen” (besides unbroken) is 18-17-16-15-14-13-12-11-10-9-8-7, but you have to keep the rest between sets around 5-8 seconds for it to be effective.

Double Under: You won’t know until you get here but take a deep breath and try to go unbroken or 2 quick sets.

Ring Muscle Up: Plan small, manageable sets from the start. Use a strong kip and maintain good technique, fatigue will make muscle-ups feel harder, so don’t rush the rest only to fail.

PART B: Strength & Skill

*Do a set every 3 minutes.

5 Sets
5 Deadlift + 30 Second Hold after last rep + 5 Deadlift @8-8.5/10 RPE
*Rest as needed in between sets.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.