#tbt…Two Years ago at our 1st Annual Member Appreciation Day Throwdown!
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN
THIS SATURDAY! 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th)
You don’t have to participate in the workouts to be a part of this event! We want all of you there!
FYI- There will be no classes at the gym this SATURDAY! Can’t wait to see everyone at the farm at 9am! 131 Hiller Road, Rochester!
WORKOUT OF THE DAY
Wellness
1. Back Squat – 7RM, then 2×7@90%
2. 5 Rounds:
12 Thrusters 75/55
12 Hurdle hops 20/15
Rest 1:30
Fitness
1. Back Squat – 7RM, then 2×7@90%
No belt, lifters or knee sleeves.
2. 5 Rounds:
12 Thrusters 95/65
12 Hurdle hops 24/20
Rest 1:30
Performance
STRENGTH
Back Squat – 3 second eccentric: 7RM, then 2×7@90%
No belt, lifters or knee sleeves.
METCON
5 Rounds:
12 Thrusters 95/65
12 Hurdle hops 24/20
Rest 1:30
ACCESSORY
Staggered Stance Good Mornings: 4×8 each side.
GYMNASTICS
6 Alternating Sets:
Set 1, 3, 5:
1 skin the cat
1 toes to rings
1 pull up
1-3 Kipping ring muscle up
Set 2, 4, 6
5 ring muscle up ice cream makers*
*scale this with a Band