Tuesday, October 7th

2014 OpenGym.Leagues Flier.9.18.14

To visit the Northwest Sports Hub click HERE

Fitness is in red, Performance is in blue.

Strength: A. Every 2 min for 20 min (10 sets) of:
High hang power clean + hang power clean

B. Every 3 min for 15 min (5 sets) Russian Step-Ups with Dumbbells x 8-10 each leg

WOD: 4 minute AMRAP
– 1 burpee box jump
– 1 toe to bar
– 2 burpee box jumps
– 2 toes to bar
…. An so on up the ladder
Rest 4 minutes and repeat

Strength A)Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Every 3 min for 15 min (Five sets)
Front Squat x 4-5 reps @ 41X1 (4 second descend)
(MUST move up in weight from last week by 4-6%)

WOD: Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 135/165/205 lbs, Women = 95/115/135 lbs.
Rest exactly 8 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 115/135/155 lbs, women =65/85/105 lbs

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