Friday WOD – 012717

Violet

Violet

THE WCCF INTRAMURAL OPEN
With 4 weeks until the OPEN, we are going to be having mini skill sessions to help you all with those skills that you are dreading seeing come up during one of the 5 workouts! For the next 4 Saturdays, the first half of class will focus on a different SKILL we expect to see in the Open.

1/28 – C2B Pull-ups
2/4 – Double Unders
2/11 – HSPU
2/18 – Muscle Ups

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

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

3. AMRAP 11
4-8-12-16-20… Thrusters 65/45
40-50-60-70… Single Unders

Fitness
1. Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
2. Front Squat: 5@60%, 5@70%, 2×5@75%

3. AMRAP 11
4-8-12-16-20… Thrusters 95/65
20-30-40-50… Double Unders

Performance
STRENGTH
1. Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
2. Front Squat: 5@60%, 5@70%, 2×5@75%

METCON
AMRAP 11
4-8-12-16-20… Thrusters 95/65
20-30-40-50… Double Unders

GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each stretch
Broad Jumps: 10 reps
Scale Hold: 10 sec hold on each leg x 2 rounds
Wrists Push ups Version 2: 10 reps x 2 rounds
Theraband Warm Up (Part 1): 10 reps of each exercise

2. Handstands:
Strict Tempo HSPU: 3 sec descent w/ 3 sec pause x 3 reps x 4 rounds (rest as needed btw rounds)
L-Ups: 10 reps w/ 10 sec hold on final rep x 3 rounds
Shoulder Rows: 10 reps x 3 rounds
HS Walk: 10ft–>10 sec rest, 20ft–>20 sec rest, 30ft–>30sec rest…continue until failure

3. Core:
Arch-ups: 100 for time

4. Stretch:
Standing Straddle Stretch w/ Weight: 30 sec hold x 3 rounds