Tuesday WOD – 013117

Spring Sports

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. Back Squat: 4×10

2. 5 Rounds for time:
20 Goblet Squats 35/26
20 Jumping Lunges
Rest 1:00

Fitness
1. Back Squat: 4×10

2. 5 Rounds for time:
20 Goblet Squats 53/35
20 Jumping Lunges
Rest 1:00

Performance
STRENGTH
Back Squat: 4×10

METCON
5 Rounds for time:
20 Goblet Squats 70/53
20 Jumping Lunges
Rest 1:00

GYMNASTICS
1. Warm Up:
Wrists Ups & Downs: 10 reps x 2 rounds
Overhead bench stretch + single arm raises: 10-15 sec x 3 rounds
Theraband Warm Up (Part 2): 10 rep each exercise

2. Handstands:
Body Tighteners To Wall Walk HS Hold: 3 reps w/ 5 sec hold on each x 3 rounds

ENGINE
6x500m Row – 1:00 Rest