Tuesday WOD – 100615

Winners!

Congrats to the Winners of our 2nd Annual WCCF Throwdown! (Not pictured: Justine!)

WORKOUT OF THE DAY

Fitness
1. 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) – 2×8-10 Pike Push-ups, then 12×1 Negatives
L4 (at least 1 Strict) – EMOMx10 – 1+ Strict HSPU
L5 – (currently have 7/4 Strict HSPU, and 12/10 Kipping) – 2 sets of: 5 strict HSPU, rest 60s, then ME Kipping, rest 2:00

2. 4 Rounds for time:
10 Single Arm Push Press – Left 50/35
1 Rope Climb, 15ft.
10 Single Arm Push Press – Left 50/35
1 Rope Climb, 15ft.

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

2. Jerk from Blocks/Rack – 5×2 climbing

IN CLASS:
1. HSPU Work

2. 4 Rounds for time:
10 Single Arm Push Press – Left 50/35
1 Rope Climb, 15ft.
10 Single Arm Push Press – Left 50/35
1 Rope Climb, 15ft.

EXTRA:
Muscle Up Drills
1. Kipping Muscle Ups
Beginner: 5×5 Arch to Hollow Ring Swings
The focus is tight, efficient swings, not the size of the swing. There should be no elbow bend and no scorpion legs in the arch. The hollow should be a HOLLOW, no hip extension. Please video tape your swings or ask a Coach to watch and cue you.
Advanced: OTMx6 – 2-5 Perfect Muscle Ups

2. Strict MU Transition Strength
Beginner: Feet on floor, set rings so you are at the very bottom of dip position with legs straight. Lean back slow, keep rings close and touch knuckles. Increase the time you hold rings at the chest as you get stronger.
Advanced: On the high rings, with or without a spotter to help you through the transition.