Tuesday WOD – 031015

Luisa

Luisa killin 15.2 with the full support of WCCF!

NEW PROGRAMS AND CLASSES:

    • SPECIALTY SEMINAR: The Gymnastics Kip – Level 1RESCHEDULED DATE! March 21st, 10am. Seminar will run about 90 minutes.  This will be a the first in a series of seminars for those of you interested in improving your gymnastics skills. The Level 1 Kipping seminar is intended for athletes who do not know how to kip or who are struggling with the kip. The gymnastics kip can be used for pull-ups, toes to bar, knees to elbows, and muscle ups. $15 for Unlimited Members. $25 for all other Members.
      https://whaling-city-crossfit.theboxhq.com/events/wccf-specialty-seminar-the-gymnastics-kip-level-1
    • New Program: CROSSFIT LITE BOOTCAMP!
      Now offering a CrossFit Lite Bootcamp program! Monday and Thursday at 4:30pm and Saturdays at 8am.
      Get all the benefits of hands-on coaching, an amazing community, and intense full-body workouts without the barbell and high-level gymnastics! Tell your friends, family, and coworkers to Email erik@whalingcitycrossfit.com to sign up for their FREE first week!
    • New Class: ENDURANCE! Sign-up for this week!

WORKOUT OF THE DAY

Fitness
1. 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal

2. 5 rounds of:
:30 ME Burpees
:30 Rest
:30 ME Double-Unders
:30 Rest

Performance
IN CLASS:
1a. 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.
1b. 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

2. 5 rounds of:
:30 ME Target Burpees
:30 Rest
:30 ME Double-Unders
:30 Rest

EXTRA WORK:
3. Alternating EMOM for 14:00-
Three Position Clean (floor, hang, power position) + Jerk
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
15 Jumping Air Squats

4. At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-
5 rounds of:
50 Calorie Row
20 KB Swings 24/16kg
7/5 Muscle-Ups