Each week has its “doozie” as in, “that one looks like a doozie!” And there is no doubt about it… today’s WOD is this week’s doozie. But be sure to keep in mind the the prescription is dosed appropriately for the fittest athletes at the Hut. And that you should take the right dosage for you. Here’s a good way to think about it:
If the top men and women at the Hut are twice as fit as you, then they should be able to do twice as much work in the same amount of time (roughly speaking). In the case, multiply today’s workload by 50% and you come up with 50 reps of everything. There’s your scaled workload! If you estimate that the fittest are 30% more prepared than you… then you’ll do 70% of the work- that’s 70 reps of everything. Part art, part science… well, math anyway! Don’t think for a minute that the goal is going as prescribed. Always remember that the goal is hitting the same relative intensity! That’s going to be key in determining what percentage of Rx you are going to go after today!
Friday’s WOD at 6, 7, 9am and again at 3 and 5pm
On a 40 minute running clock complete, each for time on the 10 minute mark:
100 pull ups, post time and rest up until the 10 minute mark and then move to,
100 burpees, post time and rest until the 10 minute mark and then move to,
100 strict butterfly sit ups, post time and rest until 10 minute mark and then move to,
100 calorie row, post time and cheer on your friends finishing up!
-each movement is cut off at 10 minutes, if you get cut off, post how many reps you had at the cutoff and then move on to the next movement
Friday’s 4pm Open Training Hour