Wednesday WOD – 121014

Marc

Good luck on your surgery, Marc!

As some of you have probably noticed, Marc has been interning with us during the last couple of On-Ramps. With Tess and I out for baby leave, we thought it would be a great opportunity to have Marc help out coaching some of the regular classes. I just wanted to take this opportunity to officially welcome him to the WCCF Coaching Team!

The SouthCoast Snowdown. Saturday, January 31st, 9am
Facebook event page here: https://www.facebook.com/events/849805538374604/849805541707937/

WCCF Holiday Party and Potluck – Friday, December 12th, 6:00pm SIGN UP FOR FOOD TO BRING ON FB OR AT THE GYM!
RSVP here: https://www.facebook.com/events/366602326835239/

WORKOUT OF THE DAY

Fitness
1. 5X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible.

2. 5 RFT:
50 Double Unders
10 Shoulder to Overhead 135/95

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

2. 5X1 Jerk from rack – work to a max single for the day (no more than 5 attempts), rest as needed

3. 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

4. 1XME T&G Cleans (full) from floor @ 95% of max triple from #1

5a. 4X5 Pendlay Row – heaviest possible, rest 90 sec.
5b. 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

6. Metcon
5 RFT:
50 Double Unders
10 Shoulder to Overhead 135/95