Monday WOD – 091415

Rosie

Rosie

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.

UPCOMING EVENTS
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!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness
1. Pull Up Bar Hang – Accumulate 2 minutes on a running clock, record time to accomplish including rest. If you completed this in over 5 minutes last week use a light band to assist you this week. If you were able to complete this in under 3 minutes last week, add a weight between 25 and 50 pounds that will make completing the task in under 3 minutes doable but difficult.

2. 1 arm Overhead Squat – 80% of your 1RM that you established in testing, 10 reps, 2 Sets per arm, 1 minute rest between arms

3. 4 Rounds for time:
4 Shuttle Runs 50′
8 Burpees
12 Wallballs 20/14

The goal of this workout is to move continuously. No breaking up movements. Scale accordingly.

Performance
CLASS:
1. Pull Up Bar Hang – Accumulate 2 minutes on a running clock, record time to accomplish including rest. If you completed this in over 5 minutes last week use a light band to assist you this week. If you were able to complete this in under 3 minutes last week, add a weight between 25 and 50 pounds that will make completing the task in under 3 minutes doable but difficult.

2. 1 arm Overhead Squat – 80% of your 1RM that you established in testing, 10 reps, 2 Sets per arm, 1 minute rest between arms

3. 4 Rounds for time:
4 Shuttle Runs 50′
8 Burpees Box Jumps 24/20″
12 Wallballs 30/20

The goal of this workout is to move continuously. No breaking up movements. Cardio Ninjas should wear a weight vest

STRENGTH:
1. Deadlift 6×4 AHAP – rest 3:00

2. Strict Pull-ups 4xME – rest 3:00
(If your sets are smaller than 8/5, do 2 additional sets)

3a. Good Mornings 3×12 AHAP
3b. Prone Dumbbell Rows 3×12 AHAP