Wednesday, October 1st

they just mad

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

Strength: A)Every 90 seconds, for 4 1/2 minutes (Three sets) of:                                                   Strict Press x 3 reps

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Push Press x 3 reps @ 60-70%

B) Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
*Set 4 – 2 reps                                                                                                                                                *Choose weight by feel

C) Every 90 seconds for 12 minutes (8 sets):                                                                             Deadlift x 3 reps 

WOD: 3 sets for max reps in 3 minutes of:
-Row 500 Meters, Run 400 Meters, or Airdyne .5 mi
-Strict Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.  

Strength: A)  Every 90 seconds, for 4 1/2 minutes (Three sets) of:                                                Jerk Balance x 3 reps

Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
*Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.*

B) Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C) Every 90 seconds for 12 minutes (8 sets):                                                                               Deadlift x 3 reps @ 60%

*Reset the barbell every time on the floor…do not perform these touch and go.*

WOD: 3 sets for max reps in 3 minutes of:
-Row 500 Meters, Run 400 Meters, or Airdyne .5 mi
-Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.                                                                                                                      *If you can’t perform the HSPU strict, perform a strict seated dumbbell press.

Iron Scap

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