Tuesday WOD – 093014

140930

Goat Tape Now Available at WCCF
I am not exaggerating when I say that Goat Tape is probably 300 times better than the tape you are currently using. We are now carrying their “Scary Sticky” tape for $5. The stuff is seriously SCARY STICKY. It holds on throughout your WOD no matter how much you sweat. So stop using that cheap stuff that you tear off 3 minutes into the WOD and give Goat Tape a try!

WCCF Member Appreciation Day and Partner Throwdown, Oct 4th!
If you haven’t registered a team yet, please do so today!https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown

October On-Ramp!!
Help us fill up our next On-Ramp with your friends and family!! Send them here to register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-2014-on-ramp

WORKOUT OF THE DAY

Fitness
1. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth)

2. For Time:
Run 800m
20 Hang Clean to Thrusters 95/65#
Run 400m
10 Hang Clean to Thrusters 115/85#
Run 800m

Performance
1. Snatch: 3 sets to find a 5RM TnG, then ME TnG@ 85% – rest 90 sec.

2a. 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
2b. 4X5 Pause Front Squats @ heaviest possible (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

3. Metcon
For time:
Run 800m
20 Hang Clean to Thrusters 135/95#
Run 400m
10 Hang Clean to Thrusters 185/125#
Run 800m

4. 3×10 Bulgarian Split Squats (back rack), HTLW