Saturday WOD – 012817

Spring Sports

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. CF Open Prep: C2B Pull-ups

2. For time:
100 RKBS 53/35
50 Burpees

Fitness
1. CF Open Prep: C2B Pull-ups

2. For time:
100 RKBS 70/53
50 Burpees

Performance
GYMNASTICS
Conditioning:
30 sec work / 30 sec rest x 2 rounds (go down the list from one exercise to the next, and then back to the top and repeat) **Set up stations before starting.
Legless Rope Climb max reps (use legs if needed)
Pistols max Reps, alternating legs
Russian Twists max reps
Wall Walks max reps
Hollow Hold 30 sec hold
Standard Push Ups max reps
Mogul Jumps max reps

WL
1. Snatch Max

2. Clean + Jerk Max

METCON
For time:
100 RKBS 70/53
50 Burpees
15 Bar Muscle Ups