Wednesday WOD – 092416

Ron

Ron

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
This week 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
5 Floor Handstand Hollows
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. 3 rounds for total reps:
1:00 double unders
1:00 push press 75/55
1:00 air squats
1:00 push-ups
1:00 rest

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
3 rounds for total reps:
1:00 double unders
1:00 push press 75/55
1:00 air squats
1:00 push-ups
1:00 rest