Friday WOD – 082517

Connie

Connie

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workout starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM

CROSSFIT KIDS & TEENS FALL SESSION
One more Registration Day for our Fall Session: Saturday, August 26th from 8:30-10:30am! You can also Register Online!

WORKOUT OF THE DAY

Wellness
1. Deadlift: 5×4 @20X0, 85-90% of last week’s top set.

2. Nordic Hamstring Curls: 3×6 @30X0

3a. Single Leg RDL: 3×10-12 per leg
3b. Hip & Back Extension: 3×12-15

Fitness
1. Deadlift: 5×4 @20X0, 85-90% of last week’s top set.

2. Nordic Hamstring Curls: 3×6 @30X0

3a. Single Leg RDL: 3×10-12 per leg
3b. Hip & Back Extension: 3×12-15

Performance
WL
Jerk Triples: 5 sets

STRENGTH
Deadlift: 5×3 @20X0, 85-90% of last week’s top set.

ACCESSORY
1. Nordic Hamstring Curls: 3×6 @30X0

2a. Single Leg RDL: 3×10-12 per leg
2b. Hip & Back Extension: 3×12-15

GYMNASTICS
Deficit Strict HSPU: 4×5 ADAP
Strict Ring Dip: 4×5 @22X1