Wednesday WOD – 110817

Connie

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 Half kneeling Pallof Press /side
0:30 Side Plank /side
25 Hollow Body Flutter Kicks

2. 6 Rounds:
2:00 Bike moderate
10 Get up sit ups
10 pillar to plank press ups
Rest 1:00

Fitness
1. 3 Rounds NOT for time:
10 Half kneeling Pallof Press /side
0:30 Side Plank /side
25 Hollow Body Flutter Kicks

2. 6 Rounds:
2:00 Bike moderate
10 Get up sit ups
10 pillar to plank press ups
Rest 1:00

Performance
WL
Jerk: 3 Tng EMOM x7 HTLW!

CORE
3 Rounds NOT for time:
10 Half kneeling Pallof Press /side
0:30 Side Plank /side
25 Hollow Body Flutter Kicks

METCON
6 Rounds:
2:00 Bike moderate
10 Get up sit ups
10 pillar to plank press ups
Rest 1:00