Wednesday WOD – 093015

Mary Jo

Mary Jo

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. Power Position Clean: 10:00 to build to a heavy double

2. Pause Back Squat – 5×5 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x250ft each arm – rest 60s

Performance
WEIGHTLIFTING:
1. Snatch Technique
Pause Snatch (2 count pause 2″ off the ground) – EMOMx8 – Start at 50%

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

2. Pause Back Squat – 5×5 AHAP

3a. Hip Extensions – 3×20 – rest 60s
3b. Single Arm Farmers Carry – 3x250ft each arm – rest 60s

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