Thursday 8-13-14

 

Fitness

Strength: 3 sets of:
Kettlebell Walking Lunges x 20 steps
Rest 60 seconds
-Split Jerk x 2 reps
Rest 60  seconds

 

WOD: For Total Reps

Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

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Performance

Strength: A) Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

B) 5 sets of:

Front Squat x 2 reps
Rest 2 Minutes

Loads per set (by %): 60, 70, 80, 85, 90

WOD: Complete as many rounds and reps as possible in 6 minutes of:
-10 Handstand Push-Ups (Strict)
-20 Ring Dips
-30 Pull-Ups (C2B)

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
-5 Handstand Push-Ups (Strict)
-10 Ring Dips
-15 Pull-Ups (C2B)

**Tape your hands**

 

Extra Credit: Three sets of:
Glute-Ham Raises x 6-8 reps
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

*If you have came to class Monday-Wednesday, take today as a rest day.

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