Wednesday, October 15th

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

Strength: A) 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

B) Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps 
*Set 2 – 6 reps 
*Set 3 – 4 reps 
*Set 4 – 2 reps 
*Set 5 – 2 reps 

C) Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps 

WOD: For time:
Run 400 Meters
21 Hand Release Push-Ups
Run 400 Meters
15 Strict Hand Release Push-Ups
Run 400 Meters
9 Strict Hand Release Push-Ups

Strength: A) 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 @ 70-80%
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 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C) Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform

WOD: For time: (12 minute time cap)
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**                                                                                                                                                                                             (NO kipping. If you can’t perform a strict handstand pushup to an abmat, do them from a pike position on a box and work through the full range of motion.) 

*Every time you have to break the handstand pushup, run 200 meters. 

Three sets of:                                                                                                                                                                                                                              Ring Rows x 10-12 reps

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