Monday WOD – 013017

Connor

Connor

THE WCCF INTRAMURAL OPEN
With 3 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 3 Saturdays, the first half of class will focus on a different SKILL we expect to see in the Open.

2/4 – Double Unders
2/11 – HSPU
2/18 – Muscle Ups

Follow the link for full details on the Intramural Open.

And don’t forget to Register for the CF Open at games.crossfit.com!

WORKOUT OF THE DAY

Wellness
1. Power Clean + Push Jerk – Heavy TnG Triple

2. AMRAP 18
10 Power Clean + Push Jerk 95/65
14 Push Ups
18 Calorie Row

Fitness
1. Power Clean + Push Jerk – Heavy TnG Triple

2. AMRAP 18
10 Power Clean + Push Jerk 115/80
14 Ring Dips
18 Calorie Row

Performance
WL
Power Clean + Push Jerk – Heavy TnG Triple

METCON
AMRAP 18
10 Power Clean + Push Jerk 135/95
14 Ring Dips
18 Calorie Row

GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each position
PVC Pass-Throughs (Neutral Grip): 10 reps x 2 rounds
Standard Push Ups: 7-10 reps x 3 rounds
Theraband Warm Up (Part 1): 10 reps each exercise
Basic Ring Swings/ Towel Drill: 10 reps

2. Strength: (Complete all rounds of each exercise before moving on to next exercise)
Ring Push Up Seq: 1 rep each exercise x 2 cycles through x 3 rounds
L-Ups (P-Bars): 10 reps w/ 10 sec hold on last rep x 4 rounds
Weighted Maltese Raises: 10 reps each w/ 2 different set of dumbbells (drop first weights after set of 10 and pick up lighter weight for second set of 10 reps) x 3 rounds
Back hyper holds (extended): 45 sec x 4 rounds (45 sec rest btw rounds)

3. Handstands
Handstand Shoulder Shifts (Stomach to Wall): 3 reps each side w/ 3 sec hold

4. Stretch: (Breathe Deeply Throughout)
Standing Pike Stretch w/ Weight: 30 sec hold x 3 rounds