Friday WOD – 092217

WCCF Kids & Teens

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
The CF Team Series has started!! All workouts will be performed in classes.
Two divisions: Rx and Scaled. SIGN-UP YOUR TEAM HERE!

WORKOUT OF THE DAY

Wellness
1. RDL: 5×6 @30X1

2. PARTNER THROWDOWN EVENT 2
For time:
50 synchronized wall-ball shots
30 cleans, 95 / 65 lb.
50 synchronized wall-ball shots
20 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
10 cleans, 155 / 105 lb.

Men throw a 14-lb. ball to 9-ft. target
Women throw a 10-lb. ball to 9-ft. target

Master’s 55+ Clean weights:
Rx: 75/55, 115/80, 135/95
Scaled: 65/45, 95/65, 115/75

Fitness
1. RDL: 5×6 @30X1

2. PARTNER THROWDOWN EVENT 2
For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

Performance
WL
Jerk: 7×1

STRENGTH
RDL: 5×6 @30X1

METCON
PARTNER THROWDOWN EVENT 2
For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

ACCESSORY
a. Nordic Hamstring Curls: 3×7 @30X0
b. BB Glute Bridge: 3×10 @20X1
c. Suitcase Deadlift: 3×8 @20X0