Wednesday WOD – 011817

So much room for activities!

So much room for activities!

WORKOUT OF THE DAY

Wellness
1. Rope Climb Technique Practice

2. Strict Seated Pull-ups: 3 sets stopping 2 reps short of failiure

3. For time:
30 Calorie Assault Bike
45 Burpees
60 Calorie Row

Fitness
1. Rope Climbs: 3-5 reps NOT for time

2. Strict Pull-ups: 3 sets stopping 2 reps short of failiure

3. For time:
30 Calorie Assault Bike
45 Burpees
60 Calorie Row

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

GYMNASTICS
1. Warm Up:
Inchworm Version 2: 7 reps w/ 2 sec hold in each hollow position
PVC Pass-Throughs (Neutral Grip): 10 reps x 2 rounds
Theraband Warm Up (Part 1): 10 reps each exercise
Hang Seq 1: 20 sec hang in each position

2. 3 RNFT:
Rope Climb w/ Legs: 2-3 reps
Bar Kip Extreme Drill: 5 sec hold at each end position x 3 reps

3. 3 RNFT:
Strict Pull Up (rings): 7-10 reps
Overhead Shoulder Stretch w/ Plate: 5 reps (slow action. Control movement)

4. 3 RNFT:
Windshield Wipers (Ground): 10 reps each side
Horizontal Row (Tempo Negatives): 10 sec hold at peak, 10 sec descent x 2-3 reps

5. Handstands:
Handstand Floaters: 5 reps w/ max 10 sec hold on each rep x 3 rounds

6. Stretch:
Upper back med ball PVC stretch: 30 sec hold x 3 rounds (use trainer bar if not getting a deep enough stretch with PVC)

METCON
For time:
30 Calorie Assault Bike
45 Burpees
60 Calorie Row
75 RKBS 70/53