Tuesday WOD – 010317

Joe

Joe

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. Back Squat: 4-4-4-4. Add 5# to last week

2. For time:
50 Calorie Row
20 Front Squats 115/80

Fitness
1. Back Squat: 4@70%, 4@75%, 4@80%, 4@85%

2. For time:
50 Calorie Row
20 Front Squats @65%

Performance
WL
3 TNG Muscle Cleans- Every 90s for 6 sets

STRENGTH
Back Squat: 4@70%, 4@75%, 4@80%, 4@85%

METCON
For time:
50 Calorie Row
20 Front Squats @70%

GYMNASTICS
Press drag/jumps: 7 each direction x 4 rounds (jump off ground if you can’t press)

ENGINE
Every 3:00 for 7 Rounds:
20 Calorie Bike
(Think Moderate intensity – don’t do the 20 at an all out effort)