Hardcore Core

WOD for Wednesday 032713 –  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

Strength:
Clean
5 singles @65%
5 singles @70%
5 singles @75% 1RM

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 group, hip thrusts (see video at 3:48)

Conditioning:
21-15-9-6-3 Reps For Time:
Overhead Squat (95/65)
Toes to bar

Time cap: 15 minutes

Post Clean Loads and Workout Time to Comments
Complete the CF 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.  Then perform 3 sets of 5 reps of the “on the floor” hip thrusts seen at 3:40 in the video below.     

For the strength segment, follow the warmup progression and then complete 5 Clean singles at 75% 1RM.  Rest no more than 2 minutes between reps.  The entire strength segment shouldn’t take longer than 20 minutes.

The conditioning workout has a time cap of 15 minutes.  Take the OHS from the floor to start each round.  Scale toes to bar as needed.        

Kipping Pullup Drills
[youtube]http://www.youtube.com/watch?v=4ZJMblG5apg[/youtube]