Tuesday WOD – 121217

WCCF Lads

2018 WCCF TEAM FITNESS CHALLENGE!!
We are still finalizing all the details on points and scoring, but registration is live!! Registration includes Before and After body fat testing, food log analysis, and Coaching on Nutrition and Lifestyle! https://whaling-city-crossfit.triib.com/events/challenges/238/

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

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
1a. Back Squat @32X1: 5×3 @ last week’s 90%, 5th set is 3+
1b. sPull-up @20X2: 5×3 @ last week’s 90%, 5th set is 3+

2. 5 Rounds:
15/10 Cal Bike SPRINT
50′ Walking Lunge 35/20
2:00 Rest

Fitness
1a. Back Squat @32X1: 5×3 @ last week’s 90%, 5th set is 3+
1b. sPull-up @20X2: 5×3 @ last week’s 90%, 5th set is 3+

2. 5 Rounds:
15/10 Cal Bike SPRINT
50′ Walking Lunge 50/35
2:00 Rest

Performance
WL
2 Tng Clean: Every 90s for 6 sets

STRENGTH
a. Back Squat @32X1: 5×3 @ last week’s 90%, 5th set is 3+
b. sPull-up @20X2: 5×3 @ last week’s 90%, 5th set is 3+

METCON
5 Rounds:
15/10 Cal Bike SPRINT
50′ Walking Lunge 50/35
2:00 Rest

ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s

GYMNASTICS
1-5 rMU EMOM x5