5 Push Presses (115/75)
5 Box jump OVERs
5 Toes to Bar
Skill/Accessory Work
Muscle-up practice.
Post Main WOD time to comments and the whiteboard.
Optional Strength WOD
Strict Presses 5 x 3 @ 60% across.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD - EMOM. This means you sprint through all 15 reps as fast as you can, resting the remainder of that minute. For the Box Jump Overs, you can either jump completely over the box (quicker, but more taxing) or jump on top, jump down the otherside and then jump over again; you just have to go from one side to the other 5 times, yes you will end on the opposite side you started. Hips do not need to open on top of the box as in a traditional box jump.
Scaling options - If you honestly cannot make the reps in the minute, scale to 3 reps of each. If you find in the middle of the WOD that you can no longer maintain the pace and are now missing the minutes, take one minute off to rest and reset, make it up at the end and do an 11th minute. Prefer that you reset and make the sprints in the minute than just slug it out with continual reps. The stimulation we're going for is the sprint for each minute and recovery to do it again, not the volume of work.
Optional Strength WOD. Strict Presses 5 x 3 @ 60% across. Different from the ascending sets. Want you to do the same weight for all 5 sets of 3. So 15 reps at the same weight. Best done before the GPP WOD, as it is an excellent warm-up for your shoulders and will force you to do the 'Dip-Drive' for your Push Press.
Accessory work/Skill practice. If you have MU, focus on getting full arm extension at the bottom, even with a false grip. Or practice regular grip, which requires a big kip. If you are working on your MU, then lower the rings and practice hopping into the lower ring dip position and steadying yourself.
Training Videos.
- Demonstration of box jump overs.
- Some tips on muscle ups.