Wednesday WOD – 082014

GOALS Status
How’s everyone doing with their goals? Time to check in with those 3-month goals. Are you making progress? If not, figure out why. Remember, us coaches are here to help you reach those goals. Take a minute before, during or after class to check in with one of us if you need help taking the next step towards a goal. AND if you haven’t filled out a Goals Worksheet yet, what are you waiting for?!?

First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout!
Saturday, October 4th, WCCF Partner Throwdown followed by a Cookout for our whole Community, including your families! The Throwdown and Cookout will be held on Eastover Farm in Rochester! The Throwdown will be open to all skill levels and we will have fun WODs that make use of the awesome outdoor space at Eastover Farm! More details on the Event coming soon! Facebook Event Page is here; Please RSVP!. Register your Team for the Throwdown Here.

WORKOUT OF THE DAY

Fitness
1. 3×5 Push Press, AHAP

2. For Time
10 Clean and Jerks 135#/95#
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups

3. Pull-up Development Day 2

Performance
1. 3×5 Push Press, AHAP

2. Metcon
For time:

10 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
8 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
6 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
4 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
2 Clean & Jerks (anyhow) 135/95#
10 Pull-ups

3. C2B Development (Whatever day you did last, do the next day).

4. 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 3:00

5. Pendlay Row: 4×5, AHAP