Tuesday WOD – 022817

Ron

Ron

WCCF INTRAMURAL OPEN
The RESULTS are in for Week 1! After the first week, Beast Mode Then Feast Mode sits in first place, Mighty Morphin’ Power Cleaners in 2nd, Chalk Dirty to Us in 3rd, and Snatch Us If You Can in 4th. The only points that haven’t been assigned for Week 1 are Top Social Media Post. If you would like yours to be considered, please take screenshot of the post showing # of likes and comments and put it in the comments for this post in our FB group.

Sign up for FNL Heats for this week by Wednesday night! https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Wellness
1. Front Squat – 8-6-4-3-3-3

2. 5 Rounds for time:
10 Pushups
30 RKBS 53/35
80 Single Unders

Fitness
1. Front Squat – 8-6-4-3-3-3

2. 5 Rounds for time:
10 Ring Dips
30 RKBS 70/53
40 Double Unders

Performance
STRENGTH
Front Squat – 8-6-4-3-3-3

METCON
5 Rounds for time:
10 Ring Dips
30 RKBS 70/53
50 Double Unders

GYMNASTICS
Accumulate 25-50 reps practicing Kipping Toes to Bar

ACCESSORY
GHR – 4×8, add band resistance as needed.
SIngle Leg RDL – 4×8