Skill + WOD Day!
Bar Muscle Ups OR Kipping Pull Ups
(Use a band to assist if you need to or work towards your first STRICT bar muscle up :))
Keep things low volume (2-5 reps/lots of sets), but really try to make things look as clean and effortless as possible...
10-15 minutes depending on class sizes...
30 Box Jumps (No rebounding... Must step off)(24"/30")
30 Push Presses (93#/135#)(60-65% 1RM of your PUSH PRESS)
30 Kipping Pull Ups (Just regular chin above bar)
20 Box Jumps (24"/30")
20 Push JERKS (93#/135#)(60-65% 1RM of your PUSH PRESS)
20 Kipping Pull Ups
10 Box Jumps (24"/30")
10 SPLIT Jerks (Must alternate feet each rep)(93#/135#)(60-65% of your PUSH PRESS)
10 Kipping Pull Ups
(9 minute cutoff)
Scale your box height and weight appropriately for this one... Base your weight for all 3 overhead lifts off of your Push Press... You must perform the movement listed for each overhead section of the workout... You CAN NOT perform a Push Press during the 20 reps of Push Jerks OR a Push Jerk during the 10 reps of Split Jerk...
You should be able to Push Press at least 155# for Women and 225# for Guys to go Rx'd on this one...
It's a fast cutoff so scale reps to 20/15/10 if you need to...
POST ANY MILESTONES IN SKILL WORK AND YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS