Tuesday WOD – 010615

Callie

Welcome back, Callie!

Announcing Nutrition Coaching from Whaling City CrossFit! Looking to take your health and fitness to the next level? Full details of our services can be found on our Nutrition Coaching Page.

Schedule Updates for 2015:
Effective immediately:

  • 7am Open Gym is no more. There will an Open Gym from 8:00am – 8:30am before the 8:30 class starts.
  • Saturday WOD will start at 9:00 (same as Barbell Club).
  • Thursday 6am Class now REQUIRES Sign-ups. 3 Person Minimum by 8pm Wednesday night or class is CANCELED!

The SouthCoast Snowdown. Saturday, January 31st, 9am Please help us spread the word! The discount code for WCCFers is in the Beast page and will be posted at the gym!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. Back Squat: 5×5

2. 4 rounds for total time of:
10 6″ Target Burpees (absolutely as fast as possible)
15 UB Wall Balls 20/14

Rest 1:00 after each round.

Performance
1. EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

*Sequence ends on 5th set of BS.
2a. Back Squat (Based on 1RM Squat): 1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65% – rest exactly 90 seconds
2b. 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

3. Metcon
5 rounds for total time of:
15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.