Monday WOD – 030617

Beast Mode Then Feast Mode

Beast Mode Then Feast Mode

WCCF INTRAMURAL OPEN
Week 2 was even more fun than Week 1!! Can’t wait for Week 3 of Friday Night Lights!! If you haven’t made it on Friday night yet, you are missing out! I will have all the points for Week 2 tallied for Tuesday’s blog post.

Social Media Points: If you want to be in the running, post a screenshot of your post showing likes, comments and shares by Noon on Monday!!

If you are signed up for the Open, don’t forget to submit your scores on games.crossfit.com by 8pm Monday night!

Week 3 Heat Sign Ups: 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. HSPU – EMOMx7
Strict MUST be developed before Kipping. 1-10 reps per min

2. 4 Rounds for time:
3 Box Pike Walks
15 Burpees
20 DB Snatches, alternating 35/20

Fitness
1. HSPU – EMOMx7
Strict MUST be developed before Kipping. 1-10 reps per min

2. 4 Rounds for time:
3 Wall Walks
15 Burpees
20 DB Snatches, alternating 50/35

Performance
WL
EMOM 7:00 Power Clean & Push Jerk + Power Clean & Split Jerk – climbing

GYMNASTICS
HSPU – EMOMx7 – Strict – 1-5 Reps

METCON
4 Rounds for time:
50′ HS Walk
15 Burpees
20 DB Snatches, alternating 50/35

ENGINE
5 Rounds Assault Bike
2:00 moderate
0:20 rest
1:30 moderate/fast
0:15 rest
1:00 fast
0:10 rest
0:30 @ 98% max effort (retain your form)
3:00 rest between rounds.