Tuesday WOD – 120214

Alan

Alan

OK, guys and girls. We are FULLY immersed in Cold and Flu season. A LOT of you have been strolling in here coughing and sniffling, blatantly spraying your nasty contagions all over the gym. Please stop. If you have cold or flu symptoms, STAY HOME until you are symptom free. I have a great tip that will cut the length of your colds in HALF. At the first sign of a cold, begin taking COLD-EEZE every 2 hours (up to 6 per day).

Also, we all need to be vigilant in our efforts to stop the spread of germs. Please do the following:
-Wash your hands after using the restroom.
-Wipe down / disinfect all your equipment.
-Make use of our Antibacterial gel.
-Mop up your bodily fluids that are left on the floor.
-When you kiss your classmates, don’t use tongue.

Just ANNOUNCED: The SouthCoast Snowdown. Saturday, January 31st, 9am
Teams of 4. Two women and two men. WCCFers who want to compete, we will have a discount code for you guys, so don’t register just yet! But be sure to spread the word to your CF friends! Also, we will be looking for judges and volunteers for this competition!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. 4X5 Front Squats – work to a 5rm

2. For Time:
15/12 Strict Pull-ups
30 KB OH Walking Lunge (one arm for all 30 reps) 24/16kg
60 KBS 24/16kg
30 KB OH Walking Lunge (other arm for all 30 reps) 24/16kg
15/12 Strict Pull-ups

Performance
1. 7X1 Snatch from blocks (just above knee) – work to a max single for the day, rest as needed
Do not spend all day here. 7 reps, climbing, focus on speed under. After you’ve done 7, move on to #2.

2. 3X3 UB Hang Snatches from the Power Position – rest 90 sec.

3. 1XME T&G Snatches from floor @ 90% of max triple from #2

4a. 4X5 Front Squats – work to a 5rm, rest 2:00
4b. 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

5. Metcon
For Time:
7/5 Muscle Ups
30 KB OH Walking Lunge (one arm for all 30 reps) 24/16kg
60 KBS 24/16kg
30 KB OH Walking Lunge (other arm for all 30 reps) 24/16kg
7/5 Muscle Ups