Tuesday, October 14th

when life knocks you down

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

Strength: A) Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + High Hang Clean

B) Every three minutes for 15 minutes (5 sets)
Front Squat x 3-4 reps @ 4111 (4 second descent)
(MUST move up in weight from last week by 4-6%)

WOD: Tabata Something Else 
Tabata Double Unders 4 min
1 min rest
Tabata Burpees over the barbell 4 min
1 min rest
Tabata Push Press 115/75 4 min
1 min rest
Tabata Pullups
(The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.)

Strength: A) Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B) Every three minutes for 15 minutes (5 sets)
Front Squat x 3-4 reps @ 4111 (4 second descent) 
(MUST move up in weight from last week by 4-6%)

WOD: A) Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans 135/95, 185/125, 205/145
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…

WOD: B) Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press 95/65, 135/95, 155/105
20 Pull-Ups

Extra Credit:

“Iron Scap”

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