Friday, September 19th

grass fed vs grain fed

Fitness is in red, Performance is in blue, Extra Credit is in orange

Strength: Three sets of:
Bench Press x 6-8 reps 
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps 
Rest 60 seconds

WOD: For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Kettlebell Swings
400 Meter RunPerformance

Strength: A) Every 2 minutes and 30 seconds, for 12 1/2 minutes:

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

B) Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

WOD:Complete as mnay rounds and reps as possible in 6 minutes of:
-10 Strict Handstand Push-Ups
-20 Ring Dips
-30 Chest-to-Bar Pull-Ups

Extra Credit: 3X15
Dumb Bell Front Raise
Dumb Bell Lateral Raise

 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531