Tuesday WOD – 011717

returning-members

WORKOUT OF THE DAY

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

2. 3 Rounds for time:
35 Wallballs 14/10
15 V-ups

Fitness
1. Back Squat: 5@65%, 3×5@75%
2. Front Squat: 4×5@65%

2. 3 Rounds for time:
40 Wallballs 20/14
15 Toes to Bar

Performance
WL
5 TNG Power Cleans- Every 90s for 6 sets

STRENGTH
1. Back Squat: 5@65%, 3×5@75%
2. Front Squat: 4×5@65%

METCON
3 Rounds for time:
40 Wallballs 20/14
15 Toes to Bar
Cash out: 50/40 Calories AAB

GYMNASTICS
1. Warm Up:
Theraband Warm Up (Part 2): 10 reps each exercise
Wrist Ups (Plank): 10 reps x 2 rounds (**scale from knees if needed)
Overhead bench stretch + single arm raises: 10-15 sec stretch each position x 2 rounds)

2. Handstands:
Wall Walks: 3 reps w/ 10 sec hold in each handstand x 4 rounds)

ENGINE
4x1000m Row – 1:00 Rest