From The Vault… Originally Posted March 12th, 2018…
Dave Castro Can Get Crazy Sometimes…
The CrossFit Games Open WOD 18.3 Is…
Well… I Programmed Something Similar…
For This WOD… You Will Have 2 Cut Off Times…
The 14 Min TIME CAP!!! Just Like The CrossFit Games Open 18.3 WOD…
And The 30 Min TIME CAP For The Entire WOD…
@ The 14 Min Mark… You Will Rest For 1 Min…
@ The 15 Min Mark… You Will Pick Up Wherever You Left Off At & Try To Finish The WOD In 15 Mins…
I’ll Pick On Myself…
First Time I Performed This WOD… In 14 Mins… I Finished 1 Cycle + 12 Dubbs…
@ The 15 Min Mark… I Picked Up @ 13 Dubbs & Continued On With The WOD Finishing Cycle 2 @ 29:12… Just Under The 30 Min TOTAL TIME CAP!!!
My Score… 1 Cycle + 12 Dubbs/29:12…
Had I Not Finished… Let’s Say I Was 3 Bar Muscle Ups Away… My Score Would’ve Have Looked Like… 1 Cycle + 12 Dubbs/1 Cycle + 50 Dubbs + 6 Bar Muscle Ups + 50 Dubbs + 3 Bar Muscle Ups…
But… I Finished!!!
800 Double Unders… Did This One Friday Afternoon… It’s 5AM On Saturday Morning Before The GRID… Can’t Sleep… My Calves Are Done!!!
And Now It’s Sunday @ 4PM As I’m Re-Reading This… OUCH!!!
Hope I Made Dave Castro Proud With This Slight Change Up To An Already Awesome WOD…
That Was Last Year…
During “The Open”… Whether It Was Due To Dave Castro’s Crazy/Beautiful Mind Or Due To Lack Of Equipment… We Had To Make Changes To “The Open” WODs…
And This Year Is No Different…
So… Here Is Our 19.1… And Hopefully I Made It More A Little More Interesting Than The Real 19.1…
But 1st… The Strength…
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min x 5 Mins: 3 Strict Presses @ 75% of your 1 Rep Max
Every Min On the Min x 5 Mins: 3 Push Presses @ 75% of your 1 Rep Max
Every Min On the Min x 5 Mins: 3 Push Jerks @ 75% of your 1 Rep Max
Every Min On the Min x 5 Mins: 3 Split Jerks @ 75% of your 1 Rep Max
“RainCross’ 19.1…”
MetCon…
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
20 Min TIME CAP!!!
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For Time:
19 Wall Ball Shots
19 Burpees
19 Cal Row
17 Wall Ball Shots
17 Burpees
17 Cal Row
15 Wall Ball Shots
15 Burpees
15 Cal Row
13 Wall Ball Shots
13 Burpees
13 Cal Row
11 Wall Ball Shots
11 Burpees
11 Cal Row
9 Wall Ball Shots
9 Burpees
9 Cal Row
7 Wall Ball Shots
7 Burpees
7 Cal Row
5 Wall Ball Shots
5 Burpees
5 Cal Row
3 Wall Ball Shots
3 Burpees
3 Cal Row
1 Wall Ball Shot
1 Burpee
1 Pump Run… TIME!!!
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3…2…1…GO!!!
Mando
3.25.2019 WOD & Scores…
RainCrossStrengthandConditioning 