Wednesday WOD – 082615

Josh

Josh at the Sun’s Out Guns Out Partner Brawl

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. Details and RSVP here!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness
1. Clean Complex: 10:00 to build to a heavy set of:
Clean + Hang Clean + Power Position Clean

2. Back Squat – 4×8 AHAP

3a. Weighted Hip Extensions – 3×10 – rest 60s
3b. Single Arm Farmers Carry – 3x100ft each arm – rest 60s

Performance
WEIGHTLIFTING:
1. Snatch Speed Technique – Focus on ABSOLUTE SPEED UNDER
EMOM 10:00 – 1 Snatch @65% 1RM

IN CLASS:
1. Clean Complex: 10:00 to build to a heavy set of:
Clean + Hang Clean + Power Position Clean

2. Back Squat – 4×8 AHAP

3a. Weighted Hip Extensions – 3×10 – rest 60s
3b. Single Arm Farmers Carry – 3x100ft each arm – rest 60s

AFTER CLASS:
1. Recovery Row – 20:00 @120-150bpm