Tuesday WOD – 082515

Wallball buddies

Wallball buddies

UPCOMING EVENTS
Save the date for THREE awesome events coming up:
Lift up Autism – Saturday, September 19th @9am – You can Sign up and/or Donate here.
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Details and RSVP here!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness
1. Gymnastics Warmup – Coach’s Choice

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) – 11×1 Negative HSPU
L4 (at least 1 Strict) – EMOM 10:00, 1 Strict (increase reps as necessary)
*If you have 7/4 Strict HSPU, and 12/10 Kipping, ask a Coach for more difficult programming.

3. 12:00 Running Clock:
Run 800m
In the remaining time, AMRAP:
48 Double Unders
12 Push Jerks 115/75

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

2. Jerk from Rack – 15:00 to hit a max for the day

IN CLASS:
3. Gymnastics Warmup – Coach’s Choice

4. Individual HSPU Work
Levels 1-4 complete work prescribed in Fitness.
L5 – (currently have 7/4 Strict HSPU, and 12/10 Kipping) – EMOMx8 – 2-5 Strict HSPU w/ weight vest

5. 12:00 Running Clock:
Run 800m
In the remaining time, AMRAP:
48 Double Unders
12 Push Jerks 135/95

AFTER CLASS:
6. Muscle Ups
L1 (no MUs) – 5:00 Negative Practice (Start on top, lower as slow and possible to bottom of rings using false grip), then 3×5 MU transition practice w/ band or box
L2 (less than 5 MU, no strict) – Same as L1
L3 (less than 12/8 MU) – 5×1-3 Strict MU. Try to add 1 each time we do this.
L4 (baller status) – 3xME Strict Muscle Ups
L1 – 5×3 Strict Ring Pull-ups w/ False Grip & Hollow Body (pull as high as possible)
L2 – 5×1-3 Strict Muscle Ups
L3 – 3xME Strict Muscle Ups