WOD for Monday 042213 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:

Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each:  On the ground, hip thrusts.

If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”

Strength:
Clean
1 rep @60%
1 rep @60%
1 rep @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
Establish 1RM (no more than 4 attempts)

Conditioning:
4 Rounds:
6 double KB swings
6 double KB clean and press
6 double KB swings

KB weight is as heavy as possible without putting KBs down mid-round.

This is a partner WOD. One person completes an entire round while the other one rests. Trade rounds like this until both have completed 4. Share the same set of KB’s if possible. 10 burpee penalty for every time the KB’s touch the ground between the start and finish of a round.

Time cap: 8 minutes (total for both partners)

Post Clean Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  During the skill segment, you are working solely on the SWING of the kipping pullup.  For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest.  Three times through this will constitute 1 round.  At the end of each round rest 30 seconds.  Perform 5 total rounds.  Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar.  Then perform 3 sets of 5 reps of the “on the floor” hip thrusts.  IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today. 

For the strength segment, you will establish a 1RM Clean for the day.  Follow the reps and % progression up to 95% and then take 3-4 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, work with a partner, alternating rounds.  The time cap is 8 minutes total for both partners to finish.  Ideally, both partners will use the same set of KBs, but this isn’t totally necessary.  During each round if you have to set the KBs down, count a 10 burpee penalty.  The burpees are to be completed AFTER all of your rounds are completed and may be done beyond the 8 minute time cap.

ENDURANCE WORKOUT tonight at 6pm!

Double KB Clean and Press
[youtube]http://www.youtube.com/watch?v=4lQtnkIsp1E[/youtube]