Friday WOD – 100215

"No Rep!"

“No Rep!”

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!! IF THE WEATHER DOES NOT COOPERATE, WE WILL HOLD THIS EVENT AT WCCF!

WORKOUT OF THE DAY

Fitness
1. Double Kettlebell Overhead Hold. Overhead Hold. Accumulate 2 minutes on a running clock.

2. For Time
10 Clean and Jerks 135#/95#
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups

Last performed: 8/20/14

Performance
WEIGHTLIFTING:
1. EMOM 7:00 – 3 TNG Power Snatches

2. EMOM 7:00 – 2 TNG Power Clean & Push Jerk

CLASS:
1. Double Kettlebell Overhead Hold. Overhead Hold. Accumulate 2 minutes on a running clock.

2. For Time
10 Clean and Jerks 135#/95#
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups

Last performed: 8/20/14. Results on FB.

ACCESSORIES:
1a. Banded Tricep Pushdowns – 4xME – rest 60s
1b. Supinated Barbell Row (add weight if needed) – 4×10 – rest 60s
1c. DB Bicep Curls – 4×12 – rest 60s