Friday WOD – 092515

WOD & Wine

As WOD&Wine starts at 6pm tonight, there will be NO 5:30pm Class!

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!

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!

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 – 3×11 @100% of your 8RM – rest 60s between arms

3. For time:
24 Power Cleans 135/95
24 Burpees over bar
18 Power Cleans 155/105
18 Burpees over bar
12 Power Cleans 185/125
12 Burpees over bar
6 Power Cleans 205/145
6 Burpees over bar

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

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

CLASS:
1. Overhead Hold with 1RM Shoulder Press. Accumulate 2 minutes on a running clock. If last week took longer than 5:00, drop weight 10%. If it took less than 3 minutes, increase 10%.

2. 1-arm high pull for each arm – 3×11 @100% of your 8RM – rest 60s between arms

3. For time:
24 Power Cleans 135/95
24 Burpees over bar
18 Power Cleans 155/105
18 Burpees over bar
12 Power Cleans 185/125
12 Burpees over bar
6 Power Cleans 205/145
6 Burpees over bar

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