Saturday WOD – 010315

Connie

Connie showing the right way to do an incline push-up!

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. 4×6 OHS, heaviest possible

2. Teams of 2, for time:
100 Pull-ups
100 Burpee Box Jumps 24/20
100 KB Swings 53/35

Performance

1. 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heaviest possible

2a. Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.

2b. Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@75%, 1×5@70% – rest 60 sec.

3. Metcon
Teams of 2, for time:
100 C2B
100 Burpee Box Jumps 24/20
100 KB Swings 70/53