Tuesday WOD – 101315

Chuck

Chuck

WORKOUT OF THE DAY

Fitness
1. Pull-up Capacity
7×5 Kipping Pull-ups – rest 60s between

2. 3 Rounds for time of:
10 Burpees
10 Power Clean & Push Jerks 135/95
Rest 3:00

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

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

IN CLASS:
1. C2B Pull-up Capacity
7×5 Kipping/Butterfly C2B Pull-ups – rest 60s between

2. 3 Rounds for time of:
10 Burpees
10 UB Power Clean & Push Jerks 135/95
Rest 3:00

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 strongers.
Advanced: On the high rings, with or without a spotter to help you through the transition.