Friday WOD – 011317

Overhead Arts is launching classes at Whaling City CrossFit!

Overhead Arts is launching classes at Whaling City CrossFit!

Overhead Arts at WCCF!
Overhead Arts is launching classes at Whaling City CrossFit! Overhead Arts is dedicated to the creative exploration of aerial and circus arts. Starting Sunday, January 15th, instructor Teresa Kochis will offer Intermediate / Advanced Silks for Teens on Sundays at 2:30pm and Intermediate / Advanced Silks for Adults on Sundays at 7pm at Whaling City CrossFit. Students interested in beginner level classes at Overhead Arts’ Hatch Street Artist Studios location should visit overheadarts.com or contact info@overheadarts.com. Stay tuned for information about other Overhead Arts workshops happening soon at Whaling City CrossFit.

WORKOUT OF THE DAY

Wellness
1. Back Squat: 5-3-2-2-1
2. Front Squat: 5-4-4-4
HEAVY!

3. For time:
24-18-12
Front Rack Reverse Lunges 75/55
Bar Facing Burpees

Fitness
1. Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%
2. Front Squat: 5@65%, 4@75%, 4@80%, 4@85%

3. For time:
24-18-12
Front Rack Reverse Lunges 95/65
Bar Facing Burpees

Performance
STRENGTH
1. Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%
2. Front Squat: 5@65%, 4@75%, 4@80%, 4@85%

METCON
For time:
24-18-12
Front Rack Reverse Lunges 115/85
Bar Facing Burpees

GYMNASTICS
1. Strict HSPU (Back to Wall): max reps. 2 attempts max. No kipping. Take as much time as needed btw attempts. Record numbers.
2. Bridge W/ Box: 20 sec hold x 2 attmepts. Test for improvement.
3. Handstand Floaters: 5 attempts at max hold. Focus on fingertip engagement to aid in stability. Try to find your max freestanding hold using the floater drill.
4. Strict Muscle Up: 1 rep as SLOW as possible. Record times. 2 attempts.

STRETCH
Side Splits: 30 sec hold each leg x 2 rounds. Test for improvement.