Monday WOD – 072015

Java & Ginger

Team Java & Ginger at Ranch Wars 2!

Thursday 6am PRE-REGISTRATION Requirement
Effective immediately, we are bringing back the Pre-registration requirement for the Thursday 6am class. If there are not at least 3 signed up by 8pm Wednesday night, class is canceled! It’s for the sake of our coaches, guys! They forgo precious sleep to be there to make you fit!

WORKOUT OF THE DAY

Fitness
1. Push Jerk – 5×3, climbing

2. 3 Rounds for time:
Run 400m
10 Single arm KB OHS, right arm 53/35
15 Push-ups
10 Single arm KB OHS, left arm 53/35

These single arm overhead squats will expose mobility and stability issues. Please scale appropriately. Focus on perfect positioning over speed.

Performance
Before we get to today’s Programming, please review the following:
Tests for this week:
ME Strict C2B
ME Strict HSPU
ME Strict Muscle Up
ME Butterfly C2B
ME Kipping HSPU
ME Kipping Muscle Up
ME Kipping TTB

These max effort tests will be used to baseline our individual weakness programming. You will be working on your weaknesses 2-3 times per week. If one of your weaknesses comes up in a metcon, in most cases you will need to substitute in another movement. Remember, as Performance Athletes, some random training metcon that looks cool does not matter at all; do not let it interfere with the individualized program we put in place to make you better in the long term.

Endurance Data
Please enter your results from our three Endurance Tests via the link I include in the Facebook group post tonight. Also, this week, on 3 consecutive mornings, when you first wake, before moving from bed, take your heart rate by counting your pulse for 15 seconds and then multiply that by 4. Please then include your Resting Heart Rate in our spreadsheet.

IN CLASS:
1. Front Rack Holds – 3×0:30 @>=100% of 1RM FS

2. 3 Rounds for time:
Run 400m
10 Single arm KB OHS, right arm 53/35
15 Push-ups
10 Single arm KB OHS, left arm 53/35

These single arm overhead squats will expose mobility and stability issues. Please scale appropriately. Focus on perfect positioning over speed.

AFTER CLASS:
3. Accessory Circuit – 3 Rounds
10 Suitcase Deadlifts – Right Arm 70/53
50m 1-arm Farmers Carry 70/53
10 Suitcase Deadlifts – Left Arm 70/53
50m 1-arm Farmers Carry 70/53
20 Face Pulls
20 Medball Russian Twists
15 Back Extensions
15 Supinated Barbell Rows