Monday WOD – 092517

Andy

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. Double KB Z Press, alternating: 3×6 @20X2

2. Push Press: 3×5 heavy

3. PARTNER THROWDOWN EVENT 4
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 65-lb. barbell
Women use 45-lb. barbell

Masters 55+: 55/35, 45/25

Fitness
1. Double KB Z Press, alternating: 3×6 @20X2

2. Push Press: 3×5 heavy

3. PARTNER THROWDOWN EVENT 4
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. barbell
Women use 65-lb. barbell

Performance
WL
Power Snatch: 5×3
2 -sec Pause with barbell 2″ off the ground

STRENGTH
1. Double KB Z Press, alternating: 3×6 @20X2

2. Push Press: 3×5 heavy

METCON
PARTNER THROWDOWN EVENT 4
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. barbell
Women use 65-lb. barbell

ENGINE
5 Minutes after finishing METCON:
Every 2:00 for 10:00
0:40 AAB @ moderate pace
6 Ring Dips @21X1