Friday WOD – 081415

Anna

Anna reminding us to “Stay Strong. Be Fierce.”

UPCOMING EVENTS
Save the date for two awesome events coming up in September:
Lift up Autism – Saturday, September 19th @9am
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 26th @6pm
More details coming soon!

WORKOUT OF THE DAY

Fitness
1. Push Press – 4×8, AHAP

2. For time:
5 Rope Climbs 15′ (legs may be used for descent)
150 Double-Unders
5 Rope Climbs 15′ (legs may be used for descent)

Performance
WEIGHTLIFTING:
1. Power Snatch TNG 5RM

2. Power Clean & Push Jerk TNG 3RM

CLASS:
1a. Push Press – 4×8, AHAP – rest 90s
1b. Hanging L-Sit Hold – 4xME – rest 90s

2. For time:
5 Legless Rope Climbs 15′ (legs may be used for descent)
150 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)

ACCESSORIES:
1a. Close Grip Bench Press – 4×10, AHAP – rest 90s
1b. Face Pulls – 4×25, blue band – rest 90s

2. Beach Muscles Tabata:
45/35 lb Barbell Bicep Curl – Max Reps
Ab Mat Sit Up – Max Reps
Banded Tricep Push Down – Max Reps
*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.