WOD - Wednesday, 11.4.2015



CROSSFIT

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
AMRAP in 8 minutes:
40 Double Unders
300m Run
10 Pull Ups


RX+ Chest to Bar Pull Ups

Performance Care:
3x15 second Bottom of Ring Dip Hold
3x15 second Ring Support

 

FITNESS (11AM, 7PM)
2 rounds of: 200m run, 12 beat swings, 12 jumping squats, 10 boot straps, 10 kossacks

5 min AMRAP: 12 Kb Swings, 6 burpees

4 RFT: 20 wall ball (20/14), 10 HSPU, 400m row

 

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