Wednesday WOD – 020117

20 oz WCCF Insulated Tumbler!

20 oz WCCF Insulated Tumbler!

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
EMOMx30
Min 1: 3 Power Snatches
Min 2: 3-7 Seated Pull-ups
Min 3: 0:30 Bike

Fitness
EMOMx30
Min 1: 3 Power Snatches
Min 2: 3-7 Kipping Pull-ups
Min 3: 0:30 Bike

Performance
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 hold each position

2. 4 RNFT:
Rope Climb w/ Legs: 3 reps
GHD Arch Swivels: 30 reps each side

3. 10 RNFT:
10 Rounds (take your time. Make sure you are fresh between rounds)
Strict Muscle Up: 1-2 reps, as much rest as needed between rounds

4. 3 RNFT:
Russian Twists (CORE): 50 reps each side
Ring Support Hold: 20-30 sec holds

5. Handstands:
3 Rounds: Handstand Floaters: 5 reps w/ max 10 sec hold

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
EMOMx30
Min 1: 3 Power Snatches
Min 2: 5-8 C2B Pull-ups
Min 3: 0:30 Bike