WOD for Tuesday 031913 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
8 Rounds:
5 reps of “Jump, Push, Swing” (see video below)

Strength:
Clean
5 singles @60%
5 singles @65%
5 singles @70%

Conditioning:
6 Rounds For Time:
6 Deadlifts (225/155)
12 Russian KB Swings (62/40)
50m Right hand Farmers walk (62/40)
50m Left hand Farmers walk

Time Cap: 20 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 sets of 5 sets of the “jump, push, swing” combo (see the video below).  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.

For the strength segment, follow the warmup progression up to 70% and then complete 5 singles at 70% Clean 1RM. Rest no more than 2 minutes between these work sets.  The entire strength segment shouldn’t take longer than 20 minutes.

The conditioning workout has a 20 minute time cap today.  Scale the Deadlift (up or down) to no more than 65% 1RM.  Note that the KB Swings are Russian…no higher than your chin!  Use the same KB and carry it 50m in the right hand and then 50m in the left to return.       

Kipping Drills – Jump, Push, Swing
[youtube]http://www.youtube.com/watch?v=_hI4L9O-84Q[/youtube]