Tuesday WOD – 092617

Laurel

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!
Week 1 was a blast!! Great job by everyone who completed the workouts! The 2nd set of workout will be announced this Wednesday night!!

WORKOUT OF THE DAY

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

2. 5 Rounds:
10 Ring Rows
20 Jumping Lunges
200m Run
Rest 1:30

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

2, 5 Rounds:
10 Pullups
20 Jumping Lunges
200m Run
Rest 1:30

Performance
WL
Clean clusters: 1.1.1 x5 rest 90s

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

METCON
5 Rounds:
10 Pullups
20 Jumping Lunges
200m Run
Rest 1:30

ACCESSORY
a. Face Pulls: 3×25 @20X0 – rest 60s
b. Side Lying Hip Raises: 3×15 /side – rest 60s (https://instagram.com/p/BXjNmqqA4q0/)