Wednesday WOD – 020817

Spring Sports

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 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. Power Snatch – Heavy Single

2. AMRAP 11
3,6,9,12,15
Power Snatches 75/55
Jumping C2B Pull-ups

Fitness
1. Power Snatch – Heavy Single

2. AMRAP 11
3,6,9,12,15
Power Snatches 95/65
C2B Pull-ups

Performance
WL
Power Snatch – Heavy Single

GYMNASTICS
1. Warm Up:
Inchworm Version 2: 7 reps w/ 2 sec hold in each hollow position
PVC Pass-Throughs (Neutral Grip): 10 reps x 2 rounds
Theraband Warm Up (Part 1): 10 reps each exercise

2. 3 RNFT:
Legless Rope Climbs: 3 reps
40 Arch Ups

3. 3 RNFT:
Headstand Hold: 15-20 sec hold
Bar Pullover: 3-7 reps

4. 3 RNFT:
Ice Cream Makers: 5 reps
Standing Side Bends (CORE): 10 reps each side

5. Handstands:
Box Shoulder Touches: 7 touches on each side x 3 rounds

6. Stretch:
Upper back med ball PVC stretch: 30 sec hold x 3 rounds (use trainer bar if not getting a deep enough stretch with PVC)

METCON
AMRAP 11
3,6,9,12,15
Power Snatches 115/80
C2B Pull-ups