Tuesday WOD – 091515

Nick murdering the Team Series

Nick murdering the Team Series

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! 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!

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. 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) – 5×6 Pike Push-ups, then 5×1 Negatives
L4 (at least 1 Strict) – EMOMx10 – 1+ Strict HSPU
*If you have 7/4 Strict HSPU, and 12/10 Kipping, ask a Coach for more difficult programming.

4. For time:
50 Shoulder Taps
18 Muscle Cleans 135/95
40 Shoulder Taps
15 Muscle Cleans
30 Shoulder Taps
12 Muscle Cleans

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

2. Jerk from Rack – 5×2 climbing

IN CLASS:
1. Individual HSPU Work
Levels 1-4 complete work prescribed in Fitness.
L5 – (currently have 7/4 Strict HSPU, and 12/10 Kipping) – EMOMx8 – 2-5 Strict HSPU w/ weight vest

2. For time:
100ft HS Walk
18 Muscle Cleans 135/95
75ft HS Walk
15 Muscle Cleans
50ft HS Walk
12 Muscle Cleans

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