Tuesday WOD – 123014

Chuck

Chuck, aka the CHULK.

Schedule Updates for 2015:
Effective immediately:

  • 7am Open Gym is no more. There will an Open Gym from 8:00am – 8:30am before the 8:30 class starts.
  • Saturday WOD will start at 9:00 (same as Barbell Club).
  • Thursday 6am Class now REQUIRES Sign-ups. 3 Person Minimum by 8pm Wednesday night or class is CANCELED!

Holiday Schedule Update
Wednesday, 12/31 – 5:15am, 6am, 7am Open Gym, 8:30am.
New Years Day, 1/1 – CLOSED!

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. 4X3 Front Squats – work to a 3rm

2. Alternating EMOM for 20:00-
Even: 12 Burpees
Odd: 15 Wall Balls 20/14#

Performance
1. EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2a. 4X3 Front Squats – work to a 3rm, rest 90 seconds
2b. 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest 90 seconds

3. Metcon
Alternating EMOM for 20:00-

Even: 12 6″ Target Burpees
Odd: 15 Wall Balls 20/14#.

(Competition Team: Make up 3ab. from Monday)