Saturday WOD – 082215

Congrats to the Newlyweds! #lovedontcostathing

Congrats to the Newlyweds! #lovedontcostathing

UPCOMING EVENTS
Save the date for THREE awesome events coming up:
Lift up Autism – Saturday, September 19th @9am – You can Sign up and/or Donate here.
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Paleo Naturals will be serving food and FitVine Wine! More details about additional vendors coming soon!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness
1. Partner AMRAP 25:
100 Double Unders
20 Power Cleans 135/95
1000m Row
20 Power Cleans
400m Run (together)
20 Power Cleans
20 Synchronized Burpee lateral hops
Rules:
-While one Partner is performing Dubs the other Partner must be holding Barbell overhead.
– While one Partner is Rowing the other Partner must be holding Barbell in the front rack.

2. Mobility Session

Performance
BARBELL CLUB:
1. Snatch – 15min to build to max for the day, no fails

2. Clean & Jerk – 15min to build to max for the day, no fails

3. Tempo Front Squat – 5×3 @33×1

CLASS:
1. Partner AMRAP 25:
100 Double Unders
20 Power Cleans 135/95
1000m Row
20 Power Cleans
400m Run (together)
20 Power Cleans
20 Synchronized Burpee lateral hops
Rules:
-While one Partner is performing Dubs the other Partner must be holding Barbell overhead.
– While one Partner is Rowing the other Partner must be holding Barbell in the front rack.

2. Flexibility
20 min split developmental work (front split, side split, pancake split. 30 seconds in one position, rest 30 seconds and switch to a new position)