Tuesday WOD – 102715

Cool Down

Cool Down

HALLOWEEN WOD – Saturday October 31st!
Come to class dressed in your costumes! The crazier the better! Let’s see if anyone can top Dave Costa’s costume from last year!

WORKOUT OF THE DAY

Fitness
1. Pull-up Capacity
7×6 Kipping Pull-ups – rest 60s between
OR 5×7 Kip Swings & 3×6 Negatives

2. 5 Rounds for time:
2 Rope Climbs, 15′
8 HSPU
16 RKBS 70/53

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
7×6 Kipping/Butterfly C2B Pull-ups – rest 60s between

2. 5 Rounds for time:
2 Rope Climbs, 15′
8 HSPU
16 RKBS 70/53

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
7×1 Negative Strict Muscle ups – As slow as possible lower yourself to the bottom of a dip, through the transition, down to a dead hang.