Tuesday WOD – 012015

HSPU

Sherri, Dave and Becky getting inverted.

Nutrition Coaching from Whaling City CrossFit! Looking to take your health and fitness to the next level? Full details of our services can be found on our Nutrition Coaching Page.

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WORKOUT OF THE DAY

Fitness
1. Back Squat: 5×5 – add 5# to last week

2. For time:
Row 20 Calories
60 Wall Balls 20/14#
Row 20 Calories

3. 5×5 Weighted Pull-ups

Performance
1. EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

*Sequence ends on 5th set of BS.
2a. Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75% – rest exactly 90 seconds
2b. 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

3. For time:
Row 20 Calories
60 Wall Balls 20/14#
Row 20 Calories
*Do not strategize the 60 Wall Balls. Do as many as possible UB, with the goal being 60 UB.

Rest as needed between 3&4.

4. 6:00 AMRAP at a conversational pace of:
3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)

With no break…

3:00 AMRAP at absolute all out effort of:
5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)