Friday WOD – 100915

WCCF Kids

WCCF’s Afterschool Program at Eastover Farm! #freshairandfitness #ourafterschoolprogramisbetterthanyours

WORKOUT OF THE DAY

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

2. Find Your Max Unbroken Kipping Pull-ups
OR 3×5 Kip Swings and 3×3 Slow, controlled Negatives

3. 6 Rounds:
:30 ME TTB
:30 ME Burpees
1:00 Rest

Performance
WEIGHTLIFTING:
1. EMOM 7:00 – 3 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

2. EMOM 7:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

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

2. Find Your Max Unbroken Kipping/Butterfly C2B Pull-ups

3. 6 Rounds:
:30 ME TTB
:30 ME Burpees to target
1:00 Rest

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