Wednesday WOD – 091716

#Fitness

#Fitness

WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
Save the date: September 24th at Eastover Farm in Rochester! (Rain date: Sept. 25th)

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F Week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
Warmup – 3 Rounds:
1:00 Jump Rope
10 Around the Worlds with PVC Pipe
10 V ups with PVC
10 Arch ups with PVC
30 Sec Hollow Hold with PVC

1. Strict HSPU
EMOMx10 – 1-3 Strict HSPU

2. For time:
75 double unders
15 push press 115/80
Rest 2:00
50 double unders
10 push press 135/95
rest 2:00
75 double unders
15 push press 115/80

Performance
GYMNASTICS
1. Skill Work:
Superset:
3 Sets
10 HS Step ups onto Plates. 25-10
3-5 Strict HSPUs
ME Kipping HSPUs
rest 2 mins between Sets

2. Strength Accessory:
4 sets: Superset:
20 Handstand Shrugs
20 Sec Bottom of the Ring Push up Hold
10 Seated Double Arnold Presses

METCON
For time:
75 double unders
15 push press 135/95
Rest 2:00
50 double unders
10 push press 165/115
rest 2:00
75 double unders
15 push press 135/95

ENGINE
2 Sets:
200m fast pace, 500m easy pace
rest 10s
200m fast pace, 400m easy pace
rest 10s
200m fast pace, 300m easy pace
rest 10s
200m fast pace, 200m easy pace
rest 4min
Target an agressive and sustainable pace for the 200m sprints.