Friday WOD – 021017

6.17.17

5AM AND 6AM CLASSES CANCELED!
The gym will tentatively open for 8:30am Class, but check back in the morning for updates!

NEW WCCF HOODIES!
Taking Pre-Orders Now! We have samples in the gym to try on so you can order the right size! (Both Unisex and Women’s cuts!) $59

THE WCCF INTRAMURAL OPEN
If you haven’t heard, each team will be responsible for the Food for one of the first 4 weeks of FNL! Your Captains should be coordinating plans for your week!

With 2 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 2 Saturdays, the first half of class will focus on a different SKILL we expect to see in the Open.

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

2. 5 Rounds for time:
10 Double DB GTOH 35/20
10 Push-ups on DBs

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

2. 5 Rounds for time:
10 Double DB GTOH 50/35
10 Push-ups on DBs

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

METCON
5 Rounds for time:
10 Double DB GTOH 50/35
10 HSPUs on DBs

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 Tempo HSPU: 3 sec decent w/ 3 sec pause x 3 reps x 4 rounds
L-Sit (P-Bars): 20 sec hold x 5 rounds
Shoulder Rows: 10 reps x 3 rounds
Shoulderstand (Extended): 15-20 sec hold x 4 rounds (1 min rest btw rounds)

3. Core:
Arch-ups: 100 for time

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