WCCF After School Program at Eastover Farm
WORKOUT OF THE DAY
Fitness
1. Rope Climbs
EMOMx7 – 1 Rope Climb, 15′
2. Teams of 2:
AMRAP 5:
20 C2B Pull-ups
40 Wallballs 20/14
Rest 3 minutes
AMRAP 5:
20 C2B Pull-ups
40 Thrusters 75/55
Rest 3 minutes
AMRAP 5:
20 Burpees
40 Wallballs 20/14
Performance
BARBELL CLUB:
1. Snatch Doubles – 5×2@90% of last week’s max double
2. Clean + 2 Front Squats + Jerk – Max
3. 3-stop Snatch Pull – 3×3@>100%
CLASS:
1. Rope Climbs
EMOMx7 – 1 Rope Climb, 15′
2. Teams of 2:
AMRAP 5:
10 Muscle Ups
40 Wallballs 20/14
Rest 3 minutes
AMRAP 5:
20 C2B Pull-ups
40 Thrusters 75/55
Rest 3 minutes
AMRAP 5:
20 Burpees
40 Wallballs 20/14