Tuesday WOD – 072115

Justine

Justine killin it at Ranch Wars!

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. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:10 Headstand Hold
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

2. HSPU Work – Based on current Level:
L1 (can’t kick up) – Work on Kicking Up to Wall
L2 (can’t hold for 0:30) – 4xME HS Hold Against Wall
L3 (can do L1&L2, but no Strict HSPU) – Accumulate 20 Knees on box HSPU (Make these as difficult as possible)
L4 (at least 1 Strict) – 6×2 Strict HSPU at most difficult progression possible.
*If you have 7/4 Strict HSPU, and 12/10 Kipping, Perform the ME tests with Performance.

3. AMRAP 10
30 Double Unders
15 Toes to Bar

Performance
BEFORE CLASS:
1. Jerk Footwork Drills – 5:00
If you don’t know these, ask a Coach!

2. Jerk from Rack – 7×1 climbing

IN CLASS:
3. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:10 Headstand Hold
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks

4. ME Strict HSPU
Rest 5:00
ME Kipping HSPU

5. AMRAP 10
40 UB Double Unders
15 Toes to Bar

AFTER CLASS:
6. ME Strict C2B
Rest 5:00
ME Butterfly C2B

7. 20:00 Row HR @ 120-150