Thursday WOD – 010417

6:30pm Boys

6:30pm Boys

WCCF INTRAMURAL OPEN 2017 and FRIDAY NIGHT LIGHTS!
Announcing this year’s Intramural Open!! Like last year, we will be making the Open into a 6 week, in-house team competition. Team Captains will be selected, a Draft of the Performance athletes will occur, and then the Captains will begin recruiting everyone to their teams. Remembers, points are awarded to participation and spirit, not just how many reps you get in the workout! We want EVERYONE participating this year! Every Friday Night, we will have a Friday Night Lights Event where multiple heats will perform the Open Workout. If you are a morning person, do not despair, we will be performing the Open Workout in all classes each Friday. I will have a longer post soon with all of the details, but for now mark it in your calendars and get HYPED!

MEMBER REFERRAL PROGRAM UNTIL Jan 15th!
When someone you refer completes the On-Ramp or Get Fit Challenge and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

WORKOUT OF THE DAY

Wellness
1. Power Clean – Build to a moderate double

2. AMRAP 3
4 Power Cleans 115/75
8 Sit-ups
8 Push-ups
Rest 3:00
x3

Fitness
1. Power Clean – Build to a heavy double

2. AMRAP 3
4 Power Cleans 135/95
8 V-ups
8 Push-ups
Rest 3:00
x3

Performance
GYMNASTICS
Handstand Rocks: 10 sec hold w/ shoulders and body pressed against wall x 7 rounds (as much rest as needed btw rounds) **start with hands closer to the wall and work towards a more extreme angle over time.

ENGINE
Row 60 minutes @ 22-26 strokes/minute + Surges

@ 30 minute mark, begin eight sets of:
0:30 @ 32-34 strokes/minute
2:30 @ 22-26 strokes/minute