Tuesday, October 28th

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

Strength: A) Every 90 seconds, for 15 minutes (5 sets each) alternate every 90 seconds:

-Push Ups x 8-12 reps
-Weighted Supinated-Grip Pull-Ups x 3-5 reps 

B) Every two minutes, for 14 minutes (7 sets) : Front Squat

*Set 1 – 3 reps 
*Set 2 – 2 reps 
*Set 3 – 1 rep 
*Set 4 – 3 reps 
*Set 5 – 2 reps 
*Set 6 – 1 rep 
*Set 7 – 6 reps 

WOD: For time:
Wall Ball (20/14)  x 10 reps
Ring Dip x 1 rep
Wall Ball  x 9 reps
Ring Dips x 2 reps
Wall Ball  x 8 reps
Ring Dips x 3 reps

Wall Ball  x 1 rep
Ring Dips x 10 reps

Strength: A) Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

B) Every two minutes, for 14 minutes (7 sets) : Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Do not work above prescribed percentages.

WOD: A) Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans 135/95, 155/110, 185/125 
9 Burpees Over the Barbell
12 Pullups (C2B)
Rest exactly 4 minutes, and then…

WOD: B) Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots 20/14, 30/20 

Extra Credit

“Iron Scap”

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