Wednesday WOD – 012815



BLIZZARD UPDATE: We will be closed for all Wednesday Morning classes. The Gym will Open at 3pm!

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The SouthCoast Snowdown. Saturday, January 31st, 9am: Saturday classes will be canceled on the 31st for this event. Please come check out the action and cheer on your WCCF Competitors!


1. Back Squat: 5×5 – add 5# to last week

2. 12 minute AMRAP:
10 C2B
20 Shoulder to Overhead 115/75#
30 DU

1. EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

*Sequence ends on 5th set of BS.
2a. Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds
2b. 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

3. For time:
Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups
*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

Rest as needed between 3&4.

4. This is a repeat, with a change in length of pieces…
7:00 AMRAP at a conversational pace of:
3 Muscle-Ups
12 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)

With no break…

3:30 AMRAP at absolute all out effort of:
5 Muscle-Ups
15 Shoulder to Overhead 135/95#
50′ Shuttle Run (5×10′ sections)