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Tuesday WOD – 111015

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Veterans Day Schedule – Wednesday, November 11th
Hope you can all join us on Veterans Day for a Hero WOD in honor of all those who are serving and who have served! We changed our mind based on your feedback: Regular Class Schedule!! We are requiring sign ups for 5:30 and 6:30pm! 3 person minimum!

Whaling City CrossFit’s Annual Holiday Party!
We have decided to hold the event at our house this year to make things more comfortable and intimate. All WCCFers and their families are invited to come celebrate the holidays with us!  This will be a Potluck and BYOB. As we get closer, we’ll start a list of what everyone is bringing to eat.

Please RSVP as soon as possible if you can make it so we know how many to expect. RSVP here.

WORKOUT OF THE DAY

Fitness
1. Deadlift: Heavy set of 5. Add 5# to last week.

2. Pull-up Capacity
7×6 Kipping Pull-ups – rest 40s between
OR 5×7 Kip Swings & 3xME Strict Pull-ups

3. “Flight Simulator”
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

Performance
WEIGHTLIFTING:
1. EMOM 8:00 – 2 Jerks @65-75% (Add 5# to last week). Focus is driving UNDER the bar, catching with bent back knee.

CLASS:
1. Power Snatch: 8×2 across

2. C2B Pull-up Capacity
7×6 Kipping/Butterfly C2B Pull-ups – rest 40s between

3. “Flight Simulator”

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.