Friday WOD – 010215

Family

Thanks to everyone who was a part of 2014 at WCCF. Here’s to making 2015 even greater!

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!

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. 7×2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible

2. 2RFT:
30 Calorie Row
20 TTB
10 Power Clean 185/125

Performance
1. Alternating EMOM for 14:00-
Odd: 5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set
Even: 30 UB Double-Unders

2a. 7×2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec.
2b. 7×2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible,, rest 90 sec.

3. Metcon
2RFT:
30 Calorie Row
20 TTB
10 Power Clean 185/125