Wednesday, October 8th

Burpees-300x234

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

Three sets of:
Strength: A) Every 90 seconds, for 4 1/2 minutes                                                                            Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
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 @ 80%
C.
Every 90 seconds for 12 minutes (8 sets):
Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do
not perform these touch and go.

WOD: Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

 

Three sets of:
Strength: A) Every 90 seconds, for 4 1/2 minutes Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Push Press x 3 reps (Heavier than last week) 

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 

C) Every 90 seconds for 12 minutes (8 sets):
Deadlift x 1 reps
Reset the barbell every time on the floor…do
not perform these touch and go.

WOD: Complete rounds of 21, 15 and 9 reps for time of:
Strict seated dumbbell press
Dips
Burpees 

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