Cleaning Up, Up, and Away

WOD for Friday 041213 –  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 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
5 singles @75%
3 singles @85%
3 singles @90% 1RM

Conditioning:
8 Rounds For Time:
20 Double Unders
5 Wall Balls (20/14)
5 Pullups

Time cap: 10 minutes

Post Clean Loads and Workout Time to Comments
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. 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 90% 1RM.  Rest 3-4 minutes between attempts.  You’re working at the higher end of your capacity, but this is not the day to be going for 1RMs.

For the conditioning workout, there is a 10 minute time cap.  You’ll have to work fast!  Sub parallette jumps for DUs today so you can keep moving if you haven’t yet mastered them.  For Wall Balls, guys to the red line and ladies to the blue.  Megan Gilbert should go to the red line since SHE’S GOING TO REGIONALS!

ENDURANCE WORKOUT tonight at 6pm!  Come enjoy the sunshine!

Muscle Up Transition Drills
[youtube]http://www.youtube.com/watch?v=IWevfH8QL3w[/youtube]