Wednesday, October 12th

Performance is in red, Competition is in blue

A) Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps 
Rest 45 seconds
Deadlift x 6-8 reps
Rest 45 seconds

B) 3 rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

A) 15 minutes to build to a 1 Rep Max Push Press

B) “Diane”
For Time
21-15-9
Deadlifts 225/155
Handstand Push Ups
*15 minute time cap

This benchmark workout is done unbroken on the fast end, with top times world-wide under 2 minutes. Average times, however, creep up into double digits. We’ll have a soft 15 minute cap today, so feel free to make it more of a strength workout and challenge yourself via load on the bar and/or degree of difficulty on the push. The Handstand Push-Ups start and finish with both arms fully extended and both feet touching the wall. Kipping is allowed. Scale HSPU volume, ROM, or to Box Piked or regular Push-Ups as needed.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531