Monday WOD – 092815

WOD&Wine

Everyone had a great time at WOD&Wine Night!

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. 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 – 2×7 per arm @90% 1RM – rest 60s

3. 4 Rounds for time:
20 Strict Press 45/35
20 Jumping Squats 45/35
Every time the barbell goes below your shoulders, you have to do 10 burpees.

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 – 2×7 per arm @90% 1RM – rest 60s

3. 4 Rounds for time:
20 Strict Press 45/35
20 Jumping Squats 45/35
Every time the barbell goes below your shoulders, you have to do 10 burpees.

STRENGTH:
1. Tempo Strict Pull-ups: 4xME with 3 second hold with chin over the bar, 3 second negative
(If your sets are smaller than 6/3, do 2 additional sets)

2. Deadlift: 10×10@50% 1RM – rest a STRICT 60s between sets

3. 3 Rounds NOT for time:
12 Good Mornings
12 T-Bar Rows
20 GHD Situps