Tuesday WOD – 092215

Mary

Mary

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. Double Under Practice

2. For time:
1000m Row
20 Strict HSPU
750m Row
15 Strict HSPU
500m Row
10 Strict HSPU
250m Row
5 Strict HSPU

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. 2xME UB Double Unders – rest 3:00

2. For time:
1000m Row
20 Strict HSPU
750m Row
15 Strict HSPU
500m Row
10 Strict HSPU
250m Row
5 Strict HSPU

EXTRA:
Muscle Up Drills
1. 10×5 Arch to Hollow Ring Swings
The focus is tight, efficient swings, not the size of the swing. There should be no elbow bend and no scorpion legs in the arch. The hollow should be a HOLLOW, no hip extension. Please video tape your swings or ask a Coach to watch and cue you.

2. Strict MU Transition Strength
Feet on floor, set rings so you are at the very bottom of dip position with legs straight. Lean back slow, keep rings close and touch knuckles. Increase the time you hold rings at the chest as you get strongers.