Thursday WOD – 020217

6.17.17

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. Handstands

2. For time:
160-140-120-100 Single Unders
40-30-20-10 Situps
30-20-15-10 Burpees

Fitness
1. Handstands

2. For time:
80-70-60-50 Double Unders
40-30-20-10 Situps
30-20-15-10 Burpees

Performance
GYMNASTICS
1. Warm Up:
Reach Backs: 10 reps
Bridge W/ Box: 10 sec x 2 rounds
Wrists Rotations: 20 reps each direction x 1 round (use light dumbbell)
Theraband Warm Up (Part 2): 10 reps each exercise

2. Handstands:
Handstand Rocks: 5 rocks w/ 3 sec hold w/ shoulders to wall on each rep x 4 rounds) **find appropriate distance from wall

ENGINE
6 Rounds @RPE 6:
4:00 Bike
200′ OH + Suitcase Carry
1:00 Single Unders