We’ll be doing the final Open WOD, 13.5, on Saturday morning from 9-11am!

WOD for Thursday 040313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Kipping Pullups
5 Rounds:
5 reps of “Jump, Push, Swing”

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” (see video below)

Strength:
Clean
5 singles @70%
3 singles @75%
3 singles @80%
3 singles @85% 1RM

Conditioning:
For Time:
Row 600m
15 OHS (95/65)
30 Burpees
45 KB Swings (52/35)

Time cap: 10 minutes

Post Clean Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, you will perform 8 rounds of 5 sets of the “jump, push, swing” combo.  The goal for these is NOT to do kipping pullups.  It is to practice the upper body movement pattern of them.  Do a jumping pullup, aggressively push away from the bar, and then swing through.  Repeat.

IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.  See the video below from the :30 second mark to 1:05 for how it works.

For the strength segment, follow the warmup progression and then complete 3 Clean singles at 85% 1RM.  Rest no more than 2 minutes between reps.  The entire strength segment shouldn’t take longer than 20 minutes.

For the conditioning workout, take the OHS from the floor.  Try to get through each movement unbroken.  Time cap is 10 minutes. 

Muscle Up Transition Drill (from :30 to 1:05)
[youtube]http://www.youtube.com/watch?v=IWevfH8QL3w[/youtube]