Wednesday WOD – 123114

Tess

#wcw. Throwback to August 2012.

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, 8am 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. 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible.

2. 100 Double-Unders for time.

*Rest exactly 5:00.

3. 8:00 AMRAP of:
6 C2B Pull-ups
12 (alternating) Front Rack BB Step-ups 24/20″ @ 95/65#
24 Push Press 95/65#

Performance
1. Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

2a. 5X3 Pendlay Row – heaviest possible, rest 90 sec.
2b. 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

3. 200 Double-Unders for time.

*Rest exactly 5:00.

4. 8:00 AMRAP of:
4 Muscle-Ups
12 (alternating) Front Rack BB Step-ups 24/20″ @ 115/75#
24 Push Press 115/75#