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Tuesday WOD – 110315

Halloween

Can you tell who is who?

WORKOUT OF THE DAY

Fitness
1. Deadlift: Heavy set of 5

2. Pull-up Capacity
7×6 Kipping Pull-ups – rest 60s between
OR 5×7 Kip Swings & 3xME Strict Pull-ups

3. For time:
10-8-6-4-2 Push Jerks 135/95
10 Burpees over the bar after each set of Push Jerks.

Performance
WEIGHTLIFTING:
1. EMOM 8:00 – 2 Jerks @65-75%. Focus is driving UNDER the bar, catching with bent back knee.

CLASS:
1. Deadlift: 5RM

2. C2B Pull-up Capacity
7×6 Kipping/Butterfly C2B Pull-ups – rest 50s between

3. For time:
10-8-6-4-2 Push Jerks 155/105
10 Burpees over the bar after each set of Push Jerks.

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
Partner Assisted Strict Muscle up Transitions on High Rings. Quality over Quantity.