Wednesday WOD – 091615

Justine

Justine

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! 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.

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!

WORKOUT OF THE DAY

Fitness
1. Power Position Clean: 10:00 to build to a heavy triple

2. Back Squat – 4×8 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x200ft each arm – rest 60s

Performance
WEIGHTLIFTING:
1. Snatch Technique
Pause Snatch (2 count pause 2″ off the ground) – 15:00 build to a heavy single

IN CLASS:
1. Power Position Clean: 10:00 to build to a heavy triple

2. Back Squat – 4×8 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x200ft each arm – rest 60s

AFTER CLASS:
1. Recovery Row – 20:00 @120-150bpm