Monday WOD – 070317

BOOTCAMP

Thanks to EVERYONE who came to our first BOOTCAMP at EASTOVER FARM!!

SCHEDULE UPDATE
MONDAY JULY 3rd: MORNING CLASSES ONLY!! Pre-registration required for 5am!! Minimum of 3 athletes!! You can sign up with the link below or right on your smartphone in the TRIIB app!
Sign up for 5am here.

TUESDAY JULY 4th: HERO WOD @8:30am ONLY!

BOOTCAMP AT EASTOVER FARM
Saturdays, 8am, 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
1a. 1-arm DB Push Press: 6-6-6-6 @21X2
1b. Back rack Forward lunges: 6-6-6-6 @21X1

2. AMRAP 15
200m Run
12 Push-up
12 Knee Raises

Fitness
1a. 1-arm DB Push Press: 6-6-6-6 @21X2
1b. Back rack Forward lunges: 5-5-5-5 @21X1

2. AMRAP 15
200m Run
12 Ring Dip
12 Toes to Bar

Performance
WL
Power Clean Clusters: 2.2.2 x4
6 Reps in a set, 10s b/w each tng double. 90s rest b/w sets

STRENGTH
1a. 1-arm DB Push Press: 6-6-6-6 @21X2
1b. Back rack Forward lunges: 4-4-4-4 @21X1

METCON
AMRAP 15
200m Run
12 Ring Dip
12 Toes to Bar

ACCESSORY
1. Deficit Deadlift: 4×4 @21X0
2a. GHR: 4×8 @30X0 (add band resistance as needed)
2b. Side Plank top leg raises: 4×10 each side