Tuesday WOD – 102015

Timmy

Timmy

WORKOUT OF THE DAY

Fitness
1. Pull-up Capacity
7×5 Kipping Pull-ups – rest 40s between
OR 5×6 Kip Swings & 3×5 Negatives

2. 18-15-12-9-6 for time:
Calorie Row
No Push-up Burpees Over the Rower

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 40s between

2. 18-15-12-9-6 for time:
Calorie Row
No Push-up Burpees Over the Rower

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.