Wednesday, October 22nd

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

Strength: A) Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 – 3 reps 
*Sets 3-4 – 2 reps 
*Sets 5-6 – 2 reps 
*Sets 7-8 – 1 rep 

Strength: A) Every 2 minutes, for 16 minutes (8 sets):
Bench Press x 3 reps  (Choose one weight for all 8 sets.)

WOD: For time: (10 min time cap) 
50 Burpees
50 Ring Rows

Strength: A) Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 2 reps @ 80-90%
*Sets 7-8 – 1 rep @ 90-95%

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 @ 90%

C)Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 75%
Reset the barbell every time on the floor…do not perform these touch and go.

WOD: For time:  (12 min time cap)
Row 2000 Meters
Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)

Extra Credit

“Iron Scap”

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