Wednesday – 180502

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***ATTENTION WMCF MEMBERS***

One of our members is in need of our community support. They lost EVERYTHING in an apartment fire and there is no insurance. Last night we were able to get them a bed for their little girl and some other furniture. I will post more details soon, but mark your calendars for Sat, May 12th – we will be hosting a fundraising WOD to help get them back on their feet.

ANNOUNCEMENTS

  • Spring Fling Registration is open!!!
    • The gym will be closed Friday through Sunday for this event (5/18-5/20)
    • WODs ANNOUNCED
    • We need volunteers!
      • Sign up on the back board!
    • Cash & Prizes for winners!
    • CLICK HERE TO REGISTER

SWOD

Bench Press
Warm Up Sets
2 x 5 reps @ Empty Bar
1 x 5 reps
1 x 3 reps
1 x 2 reps (skip if final load is < 225/155)
1 x 1 reps

Working Sets
2 x 5 reps @ 75% or +5 lbs from last time
1 x AMRAP @ 75% or +5 lbs from last time

WOD

For distance, in 3 minutes:
50 Double Unders
Max distance Handstand Walk
– rest 2 minutes, repeat for a total of 4 rounds

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