Monday WOD – 071017

Taylor

Taylor

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
1st session starts TODAY at 9am!! 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. 6 Rounds for time:
20 Jumping Lunges
200m Run
Rest 90s

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

2. 6 Rounds for time:
20 Jumping Lunges
200m Run
Rest 90s

Performance
WL
Power Clean + Hang Power Clean Clusters: 1.1.1 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
6 Rounds for time:
20 Jumping Lunges
200m Run
Rest 90s

ACCESSORY
1. Deficit Deadlift: 4×4 @21X0

2a. GHR: 4×8 @30X0 (add band resistance as needed), rest 1:00
2b. Side Plank top leg raises: 4×10 each side, rest 1:00

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