Tuesday 8-19-14

Fitness
Strength: 5 sets of…
-Overhead Squat x 3 reps
Rest 90 seconds
-Pull-Ups x 5 reps
Rest 90 seconds

WOD: 12 Minute AMRAP
-10 Over The Bar Burpees
-15 Thrusters 95/65
-30 Double Unders

Performance
Strength: 5 sets of:
-Narrow-Grip Overhead Squat x 3 reps
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
– L-Seated Legless Rope Climb (accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times) If this is too difficult, do Hanging L-Sit on pullup bar. Accumulate 30-45 seconds.
Rest 90 seconds

WOD: Every 8 minutes, for 24 minutes (3 sets) of:
-Row 1000 Meters
-20 Burpees Over The Bar
-20 Push Press (115/75 lbs)
*Scale so you can conplete a round in 6-7 minutes

Extra Credit:
Everyone SHOULD do this
Bench Press:
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.

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