WOD - Wednesday, 10.28.2015

CROSSFIT
WARMUP

20 PVC Pass Throughs
20 Band Pull Aparts
5 Shoulder Rotations
10-15 second Arch Hold on Bar
10-15 second Hollow Hold on Bar
10-15 Beat Swings

Gymnastics Skill: Kipping Pull Ups and Bar Muscle Ups (25 minutes)

Level I: Less than 5 strict pull ups unbroken As many sets as possible for quality: -10-15 second Arch Hold on bar -10-15 second Hollow Hold on bar -10 Arch to Hollow Rolls -10-15 Beat Swings set 1: Arch to Hollow set 2: Pull bar down with straight arms and push head through set 3: Begin pulling with arms/bending

Level II: 5 strict pull ups of more unbroken One set of Level I, then as many sets as possible for quality: -15 second Flexed Arm Hang -5 Kip Negatives -5 Single Hips to Bar as high possible Level III: 10 or more unbroken kipping pull ups One set of Level 1, one set of

Level II, then as many sets as possible for quality: -10 Butterfly Box Cycles -5 Pull Ups to Hollow Hang -5 Foot Cycles -5 Foot Cycles+Arm Bend

Level IV: 10 or more unbroken butterfly pull ups One set of Level I, II, and III, then as many sets as possible for quality: -5 Hip to Bar with Straight Arms -5 Arch Hold+Hip to Bar with Straight Arms -5 Jumping Muscle Ups from Box -5 Jump to Bar Muscle Ups/Attempts

WOD

4 rounds:

Air Squats 25
Sit Ups 20
Pull Ups 15
***Looks easy. Do it fast.


Performance Care:
3x10 Strict Ring Dips

FITNESS

WARMUP
1 length walking lunges, 1 length inch worm, 1 length duck walk, 10 air squats, 10 boot straps, 10 kossacks, 1 min plank hold

6 min AMRAP: 15 KB swings, 8 pull ups, 10 burpees

15 min AMRAP: 10 toes to bar, 12 box jumps, 400m run