The Winners of our Member Throwdown!
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY THROWDOWN RESULTS!
We’ve tallied the results and the winners are:
1st: Josh & Colin
2nd: Justine & Nick
3rd: Jared & Marc
WORKOUT OF THE DAY
Wellness
1. Push Press: 5×5, add 2.5-5# to last week’s sets
2. EMOM 16
Odd: 16 KB Snatch 35/26
Even: 16 Push-ups
Fitness
1. Push Press: 5×5, add 2.5-5# to last week’s sets
2. EMOM 16
Odd: 16 KB Snatch 53/35
Even: 16 Push-ups
Performance
GYMNASTICS
5 Round Complex
1 Deadstop HSPU (Start from a Headstand)
3 Strict HSPU
ME Kipping
Note: This is meant to be a complex but if you need to break up these elements then rest 20 secs between them.
rest 60 secs between cycles of sets.
STRENGTH
Push Press: 5×5, add 2.5-5# to last week’s sets
METCON
EMOM 16
Odd: 16 KB Snatch 53/35
Even: 8 Strict Ring Dips
ACCESSORY
4 Round Superset:
30 secs Bottom of the Planche Push up Hold
30 Hollow Rocks
ENGINE
Row 6x500m @ 32-34 Strokes/Minute, Rest 1 minute between efforts