Wednesday WOD – 100417

Jenn

WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1. 3 Rounds NOT for time:
10 Pallof Press Raises per side
30s Arch Hold
10 RIng Body Saws

2. 8:00 @ 85-90%
15 Burpees
20 Hollow Rocks
100′ KB Front rack carry 53/35, 70/53
Rest 4:00
8:00 @ 85-90%
30′ Butt low bear crawl SLOW
20 Russian Twists
50 Single Unders

Fitness
1. 3 Rounds NOT for time:
10 Pallof Press Raises per side
30s Arch Hold
10 RIng Body Saws

2. 8:00 @ 85-90%
1 Burpees
20 Hollow Rocks
100′ KB Front rack carry 53/35
Rest 4:00
8:00 @ 85-90%
30′ Butt low bear crawl SLOW
20 Russian Twists
30 Double Unders

Performance
CORE
3 Rounds NOT for time:
10 Pallof Press Raises per side
30s Arch Hold
10 RIng Body Saws

METCON
8:00 @ 85-90%
20 Burpees
20 Hollow Rocks
100′ KB Front rack carry 70/53
Rest 4:00
8:00 @ 85-90%
30′ Butt low bear crawl SLOW
20 Russian Twists
40 Double Unders

ACCESSORY
3 Rounds:
50′ HS Walk
100′ Suitcase Carry AHAP
2:00 Easy Bike between round.