No rep!
This morning I attempted the Games Open WOD 12.4. This was a workout of 12 min, do as many reps as possible, in order, of 150 wall balls (see above), 90 double unders (jump ropes pass under your feet twice each jump), and then 30 muscle ups (go from the bottom of a pullup, to the top of a dip, on gymnastics rings).
First off, I've never done that many wall balls before. I did my first and only wall ball workout a few weeks ago at a crossfit box. At home, I don't have a 20 pound ball, so I substitute thrusters with an empty barbell. Like everyone before me who has made this substitution, I have to admit it is no where close to a reasonable substitution. While the movement seems simple, once you start doing a ton, it becomes very easy to not throw the ball high enough, not hit the target, not bend down enough, etc...
Needless to say, those wall balls wrecked me. It didn't help that I had a ton of no reps, where I didn't hit the target. So instead of 150, I basically did 185. Not good.
From there I only had a couple minutes to pull myself together and try to get 90 double-unders. I've practiced these a lot, but I'm still no expert. I only got 49 in about a minute and a half, and then spent about a minute curled up on the floor dying.
Again, here's a workout where the weight is not that demanding, but I believe that as I develop my pressing strength, that will make the wall balls a lot easier, and lead to saving energy for the next events.
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