Tuesday, October 20th

Fitness is in red, Performance is in blue.

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

 

Front Squat
*Set 1 – 4 reps
*Set 2 – 3 reps 
*Set 3 – 2 reps 
*Set 4 – 4 reps 
*Set 5 – 3 reps 
*Set 6 – 2 reps 
*Set 7 – 6 reps 

WOD: “Ups and Downs”
Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (20/14)
15 Archer Rows
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14)
12 Archer Rows
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (20/14)
9 Archer Rows

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

B) Every two minutes, for 12 minutes

Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%

WOD: “Ups and Downs”
Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (20/14)
3 Rope Climbs (15′) ( 5 rope climbs)  *Or scale the rope climbs with thee times as many archer rows.
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14)
2 Rope Climbs (15′) / (4 rope climbs)
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (20/14)
1 Rope Climbs (15′)/ (3 rope climbs) 

**You should have at least one minute of rest. Scale the rope climbs so you finish the WOD within three minutes. Scale the wall balls so you have time for at least one rope climb. 

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