Wednesday, October 28th

Fitness is in red, Performance is in blue, Accessory work is in orange.

Strength: A) Every minute, on the minute for 10 minutes (5 sets each):
Odd: 30 seconds  Hollow Body Hold                                                                                                                                                                                     Even: 30 seconds Arch Body Hold

B) Every 2 minutes, for 10 minutes (5 sets):
Dumbbell Push Press x 6 reps

C) Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

WOD: For max reps:
-4 Minutes of Rowing (for meters)
-3 Minutes of Push Ups
-2 Minutes of Shoulder to Overhead 95/65

Strength: Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B) Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

C) Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do not perform these touch and go.

WOD: For max reps:  (Two rounds is optional)
-4 Minutes of Rowing (for meters)
-3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
-2 Minutes of Shoulder to Overhead 95/65, 135/95 lbs
Rest 4 minutes 
Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

Three sets of:
-10 Dumbbell Lateral Raise
-10 Banded Front Pull Down
-10 Dumbbell Wrist Flexion

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