Friday WOD – 020317

4:30pm Biker Gang #hellsangels

4:30pm Biker Gang #hellsangels

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. Deadlift: 5-5-5-5-5

3. For time:
24-18-12
1-arm RKBS – Right 53/35
1-arm RKBS – Left
Pike HSPU

Fitness
1. Deadlift: 5-5-5-5-5

3. For time:
24-18-12
1-arm RKBS – Right 70/53
1-arm RKBS – Left
HSPU

Performance
STRENGTH
Deadlift: 5-5-5-5-5-5

METCON
For time:
24-18-12
1-arm RKBS – Right 70/53
1-arm RKBS – Left
HSPU

GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each stretch
Broad Jumps: 10 reps
Scale Hold: 10 sec hold on each leg x 2 rounds
Wrists Push ups Version 2: 10 reps x 2 rounds
Theraband Warm Up (Part 1): 10 reps of each exercise

2. Handstands:
Strict HSPU: HSPU Challenge (1 HSPU every 10 sec x 3 reps x 4 rounds)
Pike Compressions (P-Bars): 10 reps x 3 rounds (1 min rest btw rounds)
Shoulder Rows: 10 reps x 3 rounds
HS Walk: max distance in 3 min

3. Core:
V-ups: 100 for time

4. Stretch:
Standing Straddle Stretch w/ Weight: 30 sec hold x 3 rounds