Tuesday WOD – 090115

John

John has some serious mobility and stability.

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. Behind the Neck Press 90% 10RM, 4×8 – 1-2 minute rest

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) – 12×1 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. For time:
20-40-60-80-100 Double Unders
8-10-12-14-16 Ring Dips

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) – 1xME Strict HSPU, rest 1:00, 1xME Kipping HSPU

5. For time:
20-40-60-80-100 Double Unders
8-10-12-14-16 Ring Dips

EXTRA:
6. Muscle Ups
L1 (no MUs) – 3×10 Ring Swings, then Banded Transitions Practice
L2 (less than 5 MU, no strict) – 4xME Kipping MUs, rest 3:00
L3 (less than 12/8 MU) – 3×1:00 Max Kipping MUs, rest 3:00
L4 (baller status) – 4xME Kipping Muscle Ups, rest as needed