Wednesday WOD – 071217

Bootcamp at Eastover Farm!

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. Back Squat 8,6,6,5,5 @30X1, rest 2:00
1b. Pushups 5×10 @30X1, rest 2:00

2. With a Partner, Bike for calories
:30 ON, :05 Transition, repeat for 16 intervals
Rest for 2:00 and repeat.

Fitness
1a. Back Squat: 8,6,6,4,4 @30X1, rest 2:00
1b. Bar Dips 8,6,6,4,4 @30X1, rest 2:00

2. With a Partner, Bike for calories
:30 ON, :05 Transition, repeat for 16 intervals
Rest for 2:00 and repeat.

Performance
STRENGTH
1a. Back Squat: 7,5,5,3,3 @30X1, rest 2:00
1b. Ring Dips 7,5,5,3,3 @30X1, rest 2:00

METCON
With a Partner, Bike for calories
:30 ON, :05 Transition, repeat for 16 intervals
Rest for 2:00 and repeat.

GYMNASTICS
3 Rounds:
5-10 Muscle up Transitions (use a band or partner as needed)
10 Weighted Side Lunges