Tuesday WOD – 091917

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1a. BS: 10-8-7-7@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

2. 4 Rounds:
10 KB FR Lunge 53/35, 70/53
16 Single Arm Ring Row
Rest 2:00
60 Wallballs 14/10, 20/14

Fitness
1a. BS: 10-8-7-7@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

2, 4 Rounds:
10 KB FR Lunge 53/35, 70/53
16 Single Arm Ring Row
Rest 2:00
60 Wallballs 14/10, 20/14

Performance
WL
pClean clusters: 1.1.1 x5 rest 90s

STRENGTH
1a. BS: 10-8-7-6@20X1 – rest 1:30
1b. sPull-up: 4×8@20X1 – rest 1:30

METCON
4 Rounds:
10 KB FR Lunge 53/35, 70/53
16 Single Arm Ring Row
Rest 2:00
60 Wallballs 14/10, 20/14

ACCESSORY
a. DB Bicep Curl: 3×10 @20X0 – rest 60s
b. Side Lying Hip Raises: 3×15 /side – rest 60s (https://instagram.com/p/BXjNmqqA4q0/)