13.3 Crossfit Games Open WOD
12min AMRAP:
150 Wallballs 14lbs to 9ft
90 Double Unders
30 Muscle Ups
Welcome to Wall Ball HELL! 150 Wallballs (aka the nasty Miss Karen) followed by 90 Double Unders, then if you've got them which I don't - muscle ups.
This is a repeat WOD from last year's Crossfit Open:12.4, since I was in a moon boot last year, I was able to complete Karen, but swapped double unders for 90 sit-ups instead, so can't truly compare my progress between this year and last year, but I do know that I finished Karen about 1 minute faster this year! I went for the 15 sets of 10 reps with 10 seconds rest approach. My wallballs were really consistent for the first 100. I looked at the clock each time I finished a set, and found that I was taking 20seconds to complete 10 reps each time, putting me at 20 wallballs a minute with rest. If I had been able to sustain that pace, I would have finished the wall balls in 7mins 30sec however at 100, my engine & accuracy started to go, I took another 20 seconds rest before starting on last 50. I had 3 missed reps, and by last 20, I had to to drop to sets of 7, resulting in my time of 8min34sec for Karen.
I was quite nervous about moving onto double unders since double unders are what I was doing when I snapped my achilles in Dec 2012, it was my first time attempting them in my reebok OLY shoes, but shoes and achilles were solid! Needed to shake the legs out before picking up rope, but I was able to bang out 20 reps unbroken straight away on my jelly legs. But my weakness is my engine which slowed down and strangely my left wrist didn't want to turn over any more meaning I finished with 9 reps of double unders still to complete. I would have liked to have finished all 240, and then jumped up to rings to hang off them and pretend like I had a muscle up! Hopefully next time I do that disgusting WOD, I will get up the rings!
Not sure why I'm talking about next time, 5 days later, and I'm still walking funny, Karen = major DOMS, never want to do that again... until next year :)
The video is a slo mo highlight of me and some fellow box mates doing 13.3 at Crossfit Bold
