Monday, October 13th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional Conditioning is in pink.

Strength: A) Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 – Snatch Balance x 1 rep
Interval 2 – High Hang Snatch x 1 rep
Interval 3 – Hang Snatch x 1 rep

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps

WOD: Complete as many rounds and reps as possible in 8 minutes of:
3 Strict Pullups
6 Dips
12 Kettlebell Swings

Strength: A) Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 – Snatch Balance x 1 rep
Interval 2 – Hang Snatch x 1 rep
Interval 3 – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

WOD: Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)                                                                                                                                                                                             *If you struggle on the rings consider reps of 1 muscle up, 3 dips and 6 swings. And for muscle up transitions double the reps.

Extra Credit                                                                                                                                                                                                                                Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Weighted Plank x 45 seconds
Rest as needed        

Optional Conditioning                                                                                                                                                                                                             Two sets of:                                                                                                                                                                                                                                 Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace                                                                                                                             Rest 5 minutes

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531