Open WOD 19.1 is simple but not easy!
Open WOD 19.1
15 Min AMRAP
19 Wall Ball (20/14)
19 Calorie Row
TIPS: Wall Ball
Don’t force yourself to go unbroken and if wall balls are difficult for you, break set early in the WOD with short rest period. On a WOD this long, a 5 to 10 second rest b/w your 10th and 11th rep can result in a much better score compared to unbroken.
Smooth is fast and anyone doing quicker than normal reps on the Wall Ball will regret that quickly. It would be a huge mistake to change your wall ball cadence today.
Don’t start the toss until the knees and the hips are completely extended. An early press will only burn up your shoulders extra early.
Keep your focus! A quick glance away from your Wall Ball is going to cost you.
TIPS: Rower
Generally speaking, your stroke rate should be 27 to 30 strokes per minute but theres a catch. If you have lots of rowing experience and you always row 32, then row 32 today. Just like the wall ball cadence, changing your strokes per minute today would be a disaster. If you don’t have much rowing experience, then try to maintain a 27-30 stroke rate.
Damper setting is similar to strokes per minute, use the damper setting that you usually use and that should be 3 to 5. Folks will tell you that a higher damper will help you earn calories faster and that’s true but if you don’t any experience at a higher damper, then going there today will hurt your score.
There is way too much time on the rower to not tighten the foot straps. Loose foot straps let you get out of the rower fractionally quicker b/c you won’t have to loosen them to get off the machine. However, loose foot straps will cost you stroke efficiency and the cost:benefit there doesn’t add up in this time domain.
TIPS: Hands
Your going to sweat…a lot. Head and face sweat is going to get all over your medicine ball and the rower handle won’t be dry for long. It might be worthwhile to wear your gymnastics wraps on your hands if you’re comfortable with them on while rowing and wall balling. A slippery wall ball is not cute.
TIPS: Mentality
This WOD is going to test your will. Stay strong mentally with positive affirmations. I often say (in my head) “I’m good, I’m good, I’m good” during a WOD when I feel like death and it helps so much. When that other voices pops into your head, “It’s ok if you stop”, “It’s ok if you don’t give your best effort”, have a plan to answer that voice. When I do a WOD and I conquer that negative voice, I feel incredible, no matter what my score is.
Best of Luck Everyone! I’m so excited to see you all tomorrow 
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