Tuesday WOD – 090815

Beth

Beth with fire in her eyes.

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.

2. 1 arm Overhead Squat – 75% of your 1RM that you established in testing, 10 reps, 2 Sets per arm, 1 minute rest between arms

3. HSPU Work – Based on current Level:
L1 (less than 10 standard pushups) – 5xME standard push-ups, then 1-2 Wall Walks
L2 (can’t hold for 0:30) – 4xME HS Hold Against Wall
L3 (can do L1&L2, but no Strict HSPU) – 5×5 Pike Push-ups
L4 (at least 1 Strict) – 3xME Kipping HSPU, rest 3:00
*If you have 7/4 Strict HSPU, and 12/10 Kipping, ask a Coach for more difficult programming.

4. AMRAP 12
400m Run
20 Burpees

Performance
BEFORE CLASS:
1. Jerk Footwork Drills – 5:00
If you don’t know these, ask a Coach!

2. Jerk from Rack – 15:00 to hit a max for the day

IN CLASS:
1. Pull Up Bar Hang – Accumulate 2 minutes on a running clock, record time to accomplish including rest.

2. 1 arm Overhead Squat – 75% of your 1RM that you established in testing, 10 reps, 2 Sets per arm, 1 minute rest between arms

3. Individual HSPU Work
Levels 1-4 complete work prescribed in Fitness.
L5 – (currently have 7/4 Strict HSPU, and 12/10 Kipping) – 3×5 Deficit Kipping HSPU

4. AMRAP 12
400m Run
20 Burpees

EXTRA:
1. Muscle Ups
L1 (no MUs) – 3×5 False Grip Ring Pull-ups, then Partner Assisted Transitions
L2 (less than 5 MU, no strict) – same as L1
L3 (less than 12/8 MU) – 3xME Strict MU
L4 (baller status) – Same as L4

2. Muscle Clean 5RM