Tuesday WOD – 032916

Derek

Derek

WCCF 2016 Intramural Open!
Event 6 of our Intramural Open: BOWLING! Official Rules for the Event are TBA but, remember, the winning team of Week 6 will receive 10 points. Event 6 will be held THIS Friday, April 1st, 5:30pm at Wonder Bowl in New Bedford! We hope all team members can participate! If you are planning to participate you should have given $5 to your Captain or one of our Coaches!

Social Media Contest
LAST WEEK to check-in and earn entries for that FREE Month! #whalingcitycrossfitfam

WORKOUT OF THE DAY

Programming Update: With the CrossFit Open over, we are going to spend this next week testing. Many of these tests will be repeated a few months down the road, so don’t skip class this week!

Fitness
1. Isometric Pullup Hold; AMSAP x1
2. Establish a 1RM Weighted Pull-up
3. Strict Pullups; max UB set

4. Establish a 1RM Power Clean

Performance
CLASS
1. Isometric Pullup Hold; AMSAP x1
2. Establish a 1RM Weighted Pull-up
3. Strict Pullups; max UB set
4. 5 Min AMRAP: 5 UB C2B Pullups

5. Establish a 1RM Power Clean

MORE GYMNASTICS
6. HS Hold; AMSAP x1
7. Strict HSPU: AMRAP x1 set
8. 50 Kipping HSPU FT (5 min cap)