Tuesday, September 30th

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Fitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined

Strength:Strength: A) Every 2 minutes, for 20 minutes (10 sets) of:
Medicine Ball Power Clean + Two Med ball Hang Cleans

B) Same as Performance

WOD: C) Complete rounds of 9, 7 and 5 reps for time of:

-Medicine Ball Hang Squat Cleans 
-Strict Pullups 
Rest until the running clock hits 8, and then…

WOD: Three rounds for time of: (10 minute cap)
-20 Wall Ball Shots 
-10 Pullups 

Strength: A) Every 2 minutes, for 20 minutes (10 sets) of:

Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B) Every three minutes, for 12 minutes (4 sets)
Front Squat x 5-6 reps @ 41X1
*This is a 4 second descent with a 1 second pause at the bottom. Start around 70% and use today to build to figure out what you are capable of for this rep scheme.

WOD: C) Complete rounds of 9, 7 and 5 reps for time of:
-Hang Squat Clean 135/95, 155/110, 185/135
Chest to Bar pullup, Hip to bar pullup, Bar Muscle-Up from box, Bar Muscle-Up

Rest until the running clock hits 10:00, and then…

WOD: Three rounds for time of: (10 minute cap)
-30 Wall Ball Shots 20/14 (30/20 lb)
-20 Pullups (Chest-to-Bar Pull-Ups )

 

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