Friday WOD – 081117

#runfast

#runfast

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

WORKOUT OF THE DAY

Wellness
1. Deadlift: 6×4 @20X0

2. Nordic Hamstring Curls: 3×5 @30X0

3a. SIngle Leg Glute Bridge: 3×12-15 per leg
3b. Hip & Back Extension: 3×12-15

Fitness
1. Deadlift: 6×4 @20X0

2. Nordic Hamstring Curls: 3×5 @30X0

3a. SIngle Leg Glute Bridge: 3×12-15 per leg
3b. Hip & Back Extension: 3×12-15

Performance
WL
Pause Jerk: 8×1
2s in bottom of dip, 2s in split

STRENGTH
Deadlift: 7×3 @20X0

ACCESSORY
1. Nordic Hamstring Curls: 3×5 @30X0

2a. SIngle Leg Glute Bridge: 3×12-15 per leg
2b. Hip & Back Extension: 3×12-15

GYMNASTICS
Deficit Kipping HSPU: 4xMax Reps @ last week’s depth
Strict C2B PU: 4xMax Reps @20X2