Monday WOD – 020617

Spring Sports

PRE-ORDER YOUR 20oz TUMBLER BY MONDAY!
$18. Sign up on FB or at the gym!

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.

2/11 – 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. Gymnastics Complex – 3 Rounds NOT for time:
15-20 Pushups
20 Hollow Rocks
30s DB OH Hold
20 Arch Ups
10 Box Dips

2. With a Partner, for time:
Row 250/225 Calories

Fitness
1. Gymnastics Complex – 3 Rounds NOT for time:
15-20 Pushups
20 Hollow Rocks
30s DB OH Hold
20 Arch Ups
10 Box Dips

2. With a Partner, for time:
Row 300/270 Calories

Performance
WL
2 Power Cleans + 2 Push Jerks: EMOMx8

GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each position
PVC Pass-Throughs (Neutral Grip): 10 reps x 2 rounds
Standard Push Ups: 7-10 reps x 3 rounds
Theraband Warm Up (Part 1): 10 reps each exercise
Basic Ring Swings/ Towel Drill: 10 reps x 2 rounds

2. Strength: (Complete all rounds of each exercise before moving on to next exercise)
Maltese Push Ups- Version 2: 15-20 reps x 3 rounds (take time as needed btw rounds)
Hollow Rocks: 30 rocks x 3 rounds (30 sec rest btw rounds)
DB Invert Raises: 10-12 reps w/ 10 sec hold on last rep **use light dumbbell x 3 rounds
Arch Ups: 30 reps x 3 rounds (30 sec rest btw rounds)
Strict Dip: 10-15 reps x 4 rounds (rest as needed btw rounds)

3. Handstands
Overhead Plate Shoulder Rocks: 10-15 each direction x 3 rounds **find appropriate weight

4. Stretch: (Breathe Deeply Throughout)
Standing Pike Stretch w/ Weight: 30 sec hold x 3 rounds

METCON
With a Partner, for time:
Row 300/270 Calories