Thursday, October 13th

Performance is in red, Competition is in blue

A) 3 sets of:
Standing Single Arm Dumbbell Press x 8-10 reps
Rest 60 seconds
Ring Row x 5-7 reps   (elevate feet to make these more difficult. You could also add a weight vest)
Rest 60 seconds

B) 10 minute AMRAP
45 meter Farmer Carry Heavy
5 Hang Power Cleans  (on the medium heavy side)
15 second Support Hold on Rings or Stationary Bars (top of dip)

Rest 5 minutes

C) 10 minute AMRAP
Row 250 meters
5 Strict Dips
Weighted Abmat Situp (5-20 lbs, hold DB to chest)


A)  3 sets of:

Dumbbell Bench Press x 10 reps  
rest 60 seconds
Weighted Chin Up x 3-5 reps
rest 60 seconds

B) 10 minute AMRAP 
45 meter Farmer Carry   Heavy   (length of rig 3 times)
5 Power Cleans  135/95
15 second Support Hold On Rings  (top of dip)

rest 5 minutes

C) 10 minute AMRAP 
Row 250 meters
2/1 Bar Muscle Ups  (2 men/1 women)
Weighted Abmat Situp  (5-20 lbs, hold DB to chest)

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