Nasty Girls: Chelsea

Pull Ups[/caption] Here’s How To Scale “Chelsea”  If you have 23 RX’d rounds of “Cindy” stop reading. If you don’t have 22 RX’d rounds of “Cindy” you probably aren’t going to complete this RX’d If you don’t have 20 RX’d rounds of “Cindy” you definitely aren’t doing this RX’d. Done RX’d, this WOD is 150 pull-ups, 300 push-ups, and 450 squats (900 reps) 90% of RX’d = 15 rounds RX’d, then switch to 4-8-12 (810 reps) 80% of RX’d = 30 rounds of 4-8-12 (720 reps) 70% of RX’d = 15 rounds of 4-8-12, then switch to 3-6-9 (630 reps) 60% of RX’d = 30 rounds or 3-6-9 (540 reps) 50% of RX’d = 15 rounds or 3-6-9, then switch to 2-4-6 (450 reps) Of course, there is no reason to cut down the reps sooner than you have to. If you have 20 rounds of “Cindy” then do them before switching to 4-8-12. If you can go 25 rounds at 4-8-12, then do so, before cutting to 3-6-9. You are going to slow down. If you do the first round in 31 seconds and slow down by just 1 second per round, you will just make it. You don’t want to fall apart when you miss a round. Just cut the reps on the next round. This is a bit like Tabata work. You start with a high number of reps per minute, hold as long as you can before you drop and then try not to drop further. And like Tabata, going out too fast will kill your score. If you don’t have at least 15 rounds of Cindy, you probably should start with 4-8-12, otherwise it’s going to be very ugly as time goes on. (And don’t kid yourself by using a band that makes the pull-ups about as challenging as jumping up and down on a bed.)]]>