Tuesday WOD – 121614

Jay

Jay

The SouthCoast Snowdown. Saturday, January 31st, 9am Please help us spread the word! The discount code for WCCFers is in the Beast page and will be posted at the gym!
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WORKOUT OF THE DAY

Fitness
1. 4X5 Front Squats – work to a 5rm (try to add 10# to last week)

2. For time:
40-30-20-10
Wallballs 20/14
Russian KB Swings 70/53

Performance
1. 5X1 Snatch from blocks (just above knee) – work to a max single for the day, rest as needed (no more than 5 attempts)

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

3. 1XME T&G Snatches from floor @ 100% of max triple from #2

4a. 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 2:00
4b. 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

5. Metcon
For time:
40-30-20-10
Wallballs 20/14
Russian KB Swings 70/53

(Competition Team: If you have time, Make up 4ab. from Monday)