For Wednesday’s benchmark WOD, view I am giving an option. The WOD is “Mary” – a 20 minute AMRAP of 5 Handstand Pushups, 10 alternating pistols and 15 pullups. If you are able to do over 10 rounds of Mary, I suggest you try “Nate” – also a 20 minute AMRAP of 2 muscle ups, 4 HSPU and 8 Kettlebell Swings 70/53. Why the option? Because if you are capable of 10 rounds of Mary, you are doing 150 pullups. That’s a lot. I’m not sure there is any reason to do more than 150 pullups in a WOD. Hand tears and excessive soreness are likely once you get over 100 pullups. Personally, I have done 15 rounds of Mary – that’s 225 pullups. Now, before you start lining up to do Nate, you need to show me you can do 10 rounds of Mary first.
Mary or Nate are very similar to Cindy. They are not impossible, but as the reps build, the workout become harder and harder.
Like Cindy, 1 round should be relatively easy. Consider that as you scale.
To scale here, you may add abmats as targets for your head. Ensure you are touching your head to the target each time.
As you develop your HSPU, keep the old ego in check. I would rather you work to a higher target instead, and really own that height. That means – own 3 mats for the entire WOD before you move down to 2. If you are money with 2 mats, you can move to 1.
Pistols are tough on the old knee. For this reason, if you are doing this RX, I would recommend weightlifting shoes or going barefoot to ensure you stay on your heel.
If you are scaling, you have several options. Using a wall to balance or excellent options, as are box pistols. If pistols cause to much knee issues, I recommend alternating lunges.
If you are doing Mary RX, I would recommend breaking pullups early – 9 and 6 works really well. If possible, transition quickly between HSPU, Pistols and your first set of pullups. When you break your pullups, that is your rest period. Transition immediately from your pullups back into HSPU.
If you are doing Nate, best of luck. I only have 1 piece of advice – get your hands on that KB as quickly as possible. After 4 rounds or so, you will never want to pick it up. Be a mental warrior.
Workout of the Day
5 Handstand Pushups
10 Alternating Pistols
4 Handstand Pushups
8 Kettlebell Swings