Monday WOD – 092115

Dave

Dave

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!┬áINVITE YOUR FRIENDS!! This is meant to be an event to showcase our gym and community to the public!

WORKOUT OF THE DAY

Fitness
1. Pull Up Bar Hang – Accumulate 2 minutes on a running clock. 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 – 2×10 per arm @85% 1RM – rest 60s

3. For time:
42-36-30 OH Lunges 45/25
21-18-15 Toes to Bar

Performance
CLASS:
1. Pull Up Bar Hang – Accumulate 2 minutes on a running clock. 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 – 2×10 per arm @85% 1RM – rest 60s

3. For time:
42-36-30 OH Lunges 45/25
21-18-15 Toes to Bar

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. T Bar Rows 3×12 AHAP