Wednesday WOD – 012517

Friday Night Lights (3)

THE WCCF INTRAMURAL OPEN STARTS NOW!
Team Names have been chosen, the draft has occurred! Open Recruitment of athletes starts at 5am! Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
1. Rope Climb Technique Practice

2. For time:
50-40-30 Calorie Row
20-15-10 Jumping C2B Pull-ups

Fitness
1. Rope Climbs: EMOM 4:00 – 1 Climb

2. For time:
50-40-30 Calorie Row
20-15-10 C2B Pull-ups

Performance
WL
1 Power Snatch: EMOMx10

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
Bar Kip Swings: 10 reps x 3 rounds (focus on tight body and compact action)

2. 4 RNFT:
Legless Rope Climb: 1-2 reps (start and finish in seated position)
Arch Hold with PVC: 30 sec hold

3. 3 RNFT:
Bar Pullover: 3-7 reps
Box Rocks With Tuck: 5 reps w/ 3 sec hold in shoulder open position on each rep

4. 3 RNFT:
Hanging L-Sit Holds:20-30 sec
Swinging Horizontal Ring Rows: 5 reps (do your best to link them up. If timing is off creating bad position, do singles)

5. Handstands:
Box Shoulder Touches: 7 touches on each side

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:
50-40-30 Calorie Row
20-15-10 C2B Pull-ups