Wednesday WOD – 010417

copy-of-get-fit-2

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. 4 Rounds NOT for time:
10 Arch Ups
10 Hollow Rocks
5 Seated Pull-ups

2. 6 Rounds:
1:00 Assault Bike
1:00 Double Unders
1:30 Rest

Record Calories + Reps.

Fitness
1. 4 Rounds NOT for time:
10 Kip Swings
10 Hollow Rocks
3-5 Strict Pull-ups

2. 6 Rounds:
1:00 Assault Bike
1:00 Double Unders
1:30 Rest

Record Calories + Reps.

Performance
WL
3 Tng Power Snatches: Every 90s for 6 sets

GYMNASTICS
1. Warm up:
Lay down sequence: 10-15 sec in each stretch
Scap Pull Up Plus: 7 reps x 2 rounds
Floor Facing Angels: 10 reps x 2 rounds
Theraband Warm Up (Part 2): 10 reps each exercise
Legless Rope Climb: 3 reps (use legs if needed)
2. 3 RNFT:
10 Basic Ring Swings/ Towel Drill
Box HS Walk Drill: 180 degrees in each direction
3. 3 RNFT:
7-10 Strict Pull Ups **W/ ADDITIONAL WEIGHT (either weight vest or hanging weight. Find weight that is challenging, but doable)
15-20 sec Hanging L-Sit Holds
4. 3 RNFT:
5 Swinging Horizontal Ring Rows
5 Headstand Push to Plank **use spotter if needed

STRETCH
Middle Split: 1 min hold x 3 rounds

METCON
6 Rounds:
1:00 Assault Bike
1:00 Double Unders
1:30 Rest

Record Calories + Reps.