Prepare Your Mental Game
Negative thoughts will creep in, especially after 5-7 minutes when your glycogen stores run low. You mind will be in survival mode then rather than focused cognition. When you start hearing the negative thoughts - I'm useless, it hurts, Dave Castro can go suck some hairy ones - you've got to deliberately push those unhelpful thoughts out. Replace them with a mantra that you have planned that will help you through, such as "I'm strong, I can do this" or "tight core, one at a time".
The Handstand Push Ups
Figure out the best place to put you hands so you can push effectively, balance well and get your heels over the line. Mark that place for your hands with chalk or tape. Practice with your judge and ask the judge or a mate to tell you when your heels are over the line before you start each set of HSPU. Pull your toes towards the floor to get maximum leg extension.
PACE YOURSELF. This WoD is primarily a HSPU WoD. When you run out of HSPUs, it gets very difficult to do any more. Ignore the guy next to you pumping them out, or your friends yelling at you to get back on the wall, you need to pick them off in small sets or singles. Keep at least one in the bank. If you feel like you can do three, do two, come off the wall, breathe and go again.
Tabata Times' Coaching Roundtable Tips and Advice for 15.4
Gymnastics WoD's kipping handstand push up progressions part 1 and part 2 (If you haven't got a few decent HSPUs as of now I recommend prioritising your neck and going scaled)
The discussion thread on Reddit (more for gossip than tips, but it's fun :)
How Did it Go?
I haven't done it yet as my shoulders and arms are still sore from all my failed muscle up attempts last weekend. Will update here when I do.
Update: Did it on the Monday night night and it was haaaaaard. I went in feeling confident because heavy cleans are totally my thing, but in this workout there were so many more HSPUs which are not so much my thing. I have done very little HSPU work lately, and not even much overhead work so really, I shouldn't have been surprised. I came away with a score of 38, my worst score by ranking so far. Last Open workout tomorrow! To be honest, I'm looking forward to it being over. I have been enjoying it, but the Open is totally messing with my powerlifting training and I just want to get back into my lifting properly!
If you've done it already, did you get the negative thoughts in the second half of the WoD? Or was it happy stuff all the way through? What was your score? Was is a tough choice to go scaled or Rx?