Monday WOD – 072814

WCCF Kids

Programming Update
We are moving on from the Wendler Strength cycle that we have been doing for the last 12 weeks. We are moving back to more of a “conjugate method” for getting stronger. We are also going to continue performing the Pull-up and HSPU development work multiple days per week. The “standard” workout week for Fitness and Performance will remain the same: WOD on Mon, Tue, Wed, Recovery day on Thursday, WOD Fri and Sat, Rest day Sunday. Just a reminder, it is perfectly OK if your life does not allow you to follow this weekly template; but ultimately our goal is for all of you to be exercising 5 day per week (or working on ramping up from 3 days per week to 4-5). As an example, if Saturdays don’t work for you, you are encouraged to come perform Saturday’s workout early on Thursday or make it up on Sunday during Open Gym.

WORKOUT OF THE DAY

Fitness
1. Power Clean 3RM

2. 3 rounds of:

2:00 ME Power Cleans 115/75#
2:00 ME OH Walking Lunges 115/75#
2:00 ME Row for Calories
1:00 Rest

3. Pull-up Development Day 1

Performance
1. Power Clean 3RM

2. Metcon
3 rounds of:

2:00 ME Power Cleans 135/95#
2:00 ME OH Walking Lunges 135/95#
2:00 ME Row for Calories
1:00 Rest

3. C2B Development Day 1

4a. 3x 1:00 ME HS Walk – rest 60s
4b. 3x 1:00 ME Push-up – rest 60s