Wednesday 8-20-14

Strength: 4 sets of
Deadlift x 6 reps
Rest 45 seconds
Strict Pressx 6
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

WOD: 3 rounds for time of:
-15 Pushups (Standard, use bands if you cant keep kness off the floor)
-400 Meter Run
-15 Medicine Ball Cleans AHAP

Strength: A) Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean

B) Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

WOD: Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! I had the pleasure of watching the very simple elements of this workout destroy people last week. For some, conditioning wasn’t where it needs to be, but for others, desire isn’t where it needs to be if you are serious about competing in this sport. I am running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook?

Optional Conditioning
20-45 Minute Easy Airdyne or Row


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