Monday, October 27th

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

Strength: A) Every two minutes, for 16 minutes (4 sets of each), alternate between the following two exercises:
-Bulgarian Split Squat x 8 reps each leg
-Plank Hold x 60 seconds

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps 

WOD: Five rounds for time of:
-Dumbbell Complex* x 5 reps
-Toes to Bar x 10 reps
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Strength: A) Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

B) Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

WOD: “The Quick and the Dead”
Three rounds for time of:
-12 Toes to Bar
-12/9 Strict Handstand Push-Ups
-6 Overhead Squats 95/65, 135/95, 185/125 
(Compare results to August 25th, 2014.)

Extra Credit: Three sets of:
-Weighted GHD Hip Extension x 10 reps 
Rest as needed
-Single-Arm DB Row x 10 reps each 
Rest as needed
-Weighted Plank x 45-60 seconds
Rest as needed

Optional Conditioning: For times
Run 2 Miles (3200 Meters) @ 85% of your 1600 meter PR pace
Rest 3 minutes
Run 1 Mile (1600 Meters) @ 85-90% of your 1600 meter PR pace

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