April 28, 2013

WODs

Friday WOD – 072117

Bearcrawl

Bearcrawl

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
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00

2. 6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00

Fitness
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00

2. 6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00

Performance
WL
BTN Jerk + Jerk: 6 sets

STRENGTH
1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00
1b. Renegade Row 7-7-7-7 @21X0, rest 2:00

METCON
6 Rounds:
40 yard Prowler Sprint
Rest 2:30-3:00

GYMNASTICS
Deficit Kipping HSPU: 4×5 ADAP

Thursday WOD – 072017

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
1a. DB External Rotation: 3×8 @3010
1b. DB Powell Raise: 3×8 @3010

2. 6 Rounds @80-90% effort
0:30 Assault Bike
0:30 Single Unders
0:30 Burpees
2:00 Rest

Fitness
1a. DB External Rotation: 3×8 @3010
1b. DB Powell Raise: 3×8 @3010

2. 6 Rounds @80-90% effort
0:30 Assault Bike
0:30 Double Unders
0:30 Burpees
2:00 Rest

Performance
ENGINE
MAP 10 – 60 Minutes
3:00 Row
200m Run
1:00 Single Unders
0:45 FLR on Rings
100′ OH Carry per side

Wednesday WOD – 071917

Worm Thrusters!

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. Back Squat 5RM @30X1

2. Rear Foot Elevated Split Squat: 8RM per leg @30X0

3. Side Plank: Max Effort Hold

4. Sorensen Test: Max Effort Hold

Fitness
1. Back Squat: 4RM @30X1

2. Rear Foot Elevated Split Squat: 8RM per leg @30X0

3. Side Plank: Max Effort Hold

4. Sorensen Test: Max Effort Hold

Performance
TESTS
1. Back Squat: 3RM @30X1

2. Rear Foot Elevated Split Squat: 8RM per leg @30X0

3. Side Plank: Max Effort Hold

4. Sorensen Test: Max Effort Hold

ENGINE
:30 Row @90%, rest 4:00 x5
Rest 7:00 and repeat.

Tuesday WOD – 071817

Teamwork.

Teamwork.

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. Power Clean: 3RM

2. AMRAP 15
3 Rope Pulls
10 Pushups
15 Hollow Rocks

Fitness
1. Power Clean: 1RM

2. AMRAP 15
1 Rope Climb, 15′
10 Pushups
15 Hollow Rocks

Performance
WL
Power Snatch: 5×3 TnG across

METCON
AMRAP 15
1 Rope Climb, 15′
10 Pushups
15 Hollow Rocks

ACCESSORY
OHS: 6×2 @3111

GYMNASTICS SKILLS
Accumulate the following: NOT FOR TIME.
Handstand Floaters: 15-25
Muscle Up Transitions: 10-20
Bar Muscle Up Swings: 15-25
Ring Support Hold: 1:30-2:00

Monday WOD – 071717

All the Kids had a BLAST during Week 1!!

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
2nd session starts TODAY at 9am!!

WORKOUT OF THE DAY

Wellness
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0

2. 4 Rounds for time:
600/500m Row
20 DB Snatch 35/20
2:00 Rest

Fitness
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0

2. 4 Rounds for time:
600/500m Row
20 DB Snatch 50/35
2:00 Rest

Performance
WL
Power Clean 1RM

STRENGTH
1a. DB Push Press: 6-6-6-6 @21X2
1b. DB Step Ups: 8-8-8-8 @20X0

METCON
4 Rounds for time:
600/500m Row
20 DB Snatch 35/20, 50/35
2:00 Rest

ENGINE
10 minutes after finishing METCON:
3 Rounds for time:
25 Wallballs
15 Calorie Bike
Rest 2:00

ACCESSORY
1. Deficit Deadlift: 4×3 @21X0

2a. GHR: 4×8 @30X0 (add band resistance as needed), rest 1:00
2b. Side Plank top leg raises: 4×10 each side, rest 1:00

Saturday WOD – 071517

Lil' Beasts!

Lil’ Beasts!

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
3 Rounds of:
Each Partner performs:
20 Wallballs 14/10, 20/14
8 Hang Power Cleans 95/65, 115/75
Then, Each Partner performs:
200m Run

Rest 3:00

50 Air Squats each, then:
2 Rounds:
15 Burpees Over the Box each 24/20″

Fitness
3 Rounds of:
Each Partner performs:
20 Wallballs 14/10, 20/14
8 Hang Power Cleans 95/65, 115/75
Then, Each Partner performs:
200m Run

Rest 3:00

50 Air Squats each, then:
2 Rounds:
15 Burpees Over the Box each 24/20″

Performance
WL
1. Snatch Doubles: 4×2
2. Clean & Jerk: 5×1

METCON
3 Rounds of:
Each Partner performs:
20 Wallballs 20/14
8 Hang Power Cleans 135/95
Then, Each Partner performs:
200m Run

Rest 3:00

50 Air Squats each, then:
2 Rounds:
15 Burpees Over the Box each 24/20″

Friday WOD – 071417

Lil’ Beasts Summer Program! Still time to Register for Week 2!!

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. BTN Press 8,8,6,6, rest 2:00
1b. Chin Ups: 8,6,6,5,5@20X2, rest 2:00

2. 3 Rounds:
0:15 @95% effort
2:30 Rest
After 3 rounds, Rest 5:00
x2

*During first block of rests perform 20 KB Russian Twists.
During 2nd, 10 Side Plank Raises per side

Fitness
1a. BTN Press 8,8,6,6, rest 2:00
1b. Chin Ups: 8,6,6,4,4@20X2, rest 2:00

2. 3 Rounds:
0:15 @95% effort
2:30 Rest
After 3 rounds, Rest 5:00
x2

*During first block of rests perform 20 KB Russian Twists.
During 2nd, 10 Side Plank Raises per side

Performance
WL
BTN Jerk: 7×1

STRENGTH
1a. BTN Press 8,8,6,6, rest 2:00
1b. Weighted Chin Ups: 5,4,3,3,3@20X2, rest 2:00

METCON
3 Rounds:
0:15 @95% effort
2:30 Rest
After 3 rounds, Rest 5:00
x2

*During first block of rests perform 20 KB Russian Twists.
During 2nd, 10 Side Plank Raises per side