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Benchmark Tuesday? YEP! 11/4/14

Veteran’s Day is next Tuesday. We will be having just ONE WOD @ 9am. It will be worth it.

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There isn’t much gigantic fanfare about this one, but I’m sure there will be LOTS of one or two things:

1) Total avoidance of this WOD

2) Lots of whining by attendees

“Angie”

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

In all honesty, there is a bit of strategy to this one. Well at least for the first two movements. Especially so because there is NO partitioning allowed for this WOD. You must complete your 100 pull-ups before moving onto your push-ups. And so on and so forth.

So, how to tackle it? You must think in terms of work:rest ratio. Something in the 2:1, 3:1, or even 4:1 range.

Huh?

Just keep reading.

For the vast majority of you, break your sets into something much much smaller than what you would do on a “normal” WOD. Let’s say you choose to do 3 pull-ups at a time. This will take you roughly 6 seconds, your “work” ratio. Using the math above, that means your rest should be between 12-24 seconds.

So how do you know how long of a rest to take? In general, you would want your rest to be shaded towards the short side when you’re fresh, but not so much as to burn you out too soon. On the flip side, extending your rest out to the longer side is a smart move when you are feeling torched.

One warning: people have a huge tendency to short change their rest at the beginning of a WOD like this because it “feels like too much rest.” DON’T be that person. In the same vein, be sure not to jump back up to the pull-up bar too anxiously in the later rep ranges – nothing sucks more than a failed rep. It’s a waste of energy and a drain on you mentally.

If you can do bigger sets of pull-ups, say 10-15 or even 20, use the 2:1 or 3:1 ratio. Anything longer and you’re resting too long.

Is that Rich Froning watching a clown front squat? Yep. Sure is.
Is that Rich Froning watching a clown front squat? Yep. Sure is.

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