Friday WOD – 091815

#tbt

#tbt Barbells for Boobs 2013

Lift up Autism Saturday, September 19th @9am – Give 5 Minutes! If you want to donate and/or get a Lift Up Autism T-shirt you can do that here. Also, EVERYONE participating on 9/19 must follow the link and Register that they are coming. Please RSVP!! If we make the top 25 gyms, we are entered to win BIG PRIZES!!!!

UPCOMING EVENTS
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!! The Throwdown will begin at 9am!! Similar to last year, it will be a partner throwdown! SIGN-UP AT THE GYM! Afterwards, we will have food and drinks and be merry! We had a ton of fun last year, so we hope you all can make it on the 3rd!

WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Details and RSVP here! INVITE YOUR FRIENDS!! This is meant to be an event to showcase our gym and community to the public!

WORKOUT OF THE DAY

Fitness
1. Overhead Hold. Accumulate 2 minutes on a running clock.
Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.
Under 4 but over 3 minutes last week – Keep the Weight
Over 4 minutes – Decrease by 10% for every minute over
Under 3 minutes – Increase by 10%

2. 1-arm high pull for each arm – 3×10 @100% of your 8RM – rest 60s between arms

3. With a running clock:
0:00 – 3:00 – Run 400m, then ME Ring Dips
3:00 – 5:00 – Run 200m, then ME Ring Dips
5:00 – 6:00 – Rest
6:00 – 9:00 – Run 400m, then ME Pushups
9:00 – 11:00 – Run 200m, then ME Pushups

Performance
WEIGHTLIFTING:
1. EMOM 7:00 – 3 TNG Power Snatches

2. EMOM 7:00 – 2 TNG Power Clean & Push Jerk

CLASS:
1. Overhead Hold. Accumulate 2 minutes on a running clock.
Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.
Under 4 but over 3 minutes last week – Keep the Weight
Over 4 minutes – Decrease by 10% for every minute over
Under 3 minutes – Increase by 10%

2. 1-arm high pull for each arm – 3×10 @100% of your 8RM – rest 60s between arms

3. With a running clock:
0:00 – 3:00 – Run 400m, then ME Ring Muscle Ups
3:00 – 5:00 – Run 200m, then ME Ring Muscle Ups
5:00 – 6:00 – Rest
6:00 – 9:00 – Run 400m, then ME Ring Dips
9:00 – 11:00 – Run 200m, then ME Ring Dips

ACCESSORIES:
1a. Banded Tricep Pushdowns – 4xME – rest 60s
1b. Supinated Barbell Row (add weight if needed) – 4×10 – rest 60s
1c. DB Bicep Curls – 4×12 – rest 60s