Tuesday WOD – 081115

Nicole S.

Nicole during Monday’s barbell conditioning.

WORKOUT OF THE DAY

Fitness
1. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
0:30 Chin & Toes HS Hold
10 Hollow Rocks
10 Arch Rocks

2. HSPU Work – Based on current Level:
L1 (less than 10 standard pushups) – 5xME standard push-ups, then 1-2 Wall Walks
L2 (can’t hold for 0:30) – 4xME HS Hold Against Wall
L3 (can do L1&L2, but no Strict HSPU) – 3×10 Elevated Pushups, then 2×8-12 pike pushups
L4 (at least 1 Strict) – 3xME Kipping HSPU, rest 3:00
*If you have 7/4 Strict HSPU, and 12/10 Kipping, ask a Coach for more difficult programming.

3. 36-27-18 for time:
Row for Calories
Ring Dip

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
0:30 Chin & Toes HS Hold
10 Hollow Rocks
10 Arch Rocks

4. Individual HSPU Work
Levels 1-4 complete work prescribed in Fitness.
L5 – (currently have 7/4 Strict HSPU, and 12/10 Kipping) – AMRAP 5:00 Kipping HSPU

5. 36-27-18 for time:
Row for Calories
Ring Dip

AFTER CLASS:
6. Strict Muscle Ups
L1 (no MUs) – 10:00 Jumping MU Practice, Then 10:00 Practice of Transitions on Rings
L2 (less than 5 MU) – AMRAP 3:00 Muscle Ups
L3 (baller status) – 3xME Strict Muscle Ups

7. 5x400m Tempo Run – Your Pace should be about an 8 RPE, or about 85-90% Max HR. Rest until HR comes at least below 120bpm.