Tuesday WOD – 062017

#WCCFprom

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, Starts 7/1. No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100.

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

WORKOUT OF THE DAY

Wellness
1. Push Press: 6-6-6-6-6

2. 5 Rounds for time:
8 Left arm DB Push Press 35/20
8 Right arm DB Push Press
12 Ring Rows
50 Single Unders

Fitness
1. Push Press: 6-4-2-6-4-2

2. 5 Rounds for time:
8 Left arm DB Push Press 50/35
8 Right arm DB Push Press
8 Pullups
35 Double Unders

Performance
STRENGTH
Push Press: 5-3-1-5-3-1

METCON
5 Rounds for time:
8 Left arm DB Push Press 60/40
8 Right arm DB Push Press
8 C2B Pullups
50 Double Unders

GYMNASTICS
3 Rounds:
5-10 Muscle up Transitions (use a band or partner as needed)
10 Ring Swings
5-8 False grip ring pull-ups