Tuesday 3.17.2015

*Today, we are repeating the WLC Baseline workout that was originally completed on Friday 1.16.2015. Do the workout with the same weight that you used the first time through, and be sure to note how much your score has improved!

"FITNESS"

A. Four sets of:Dumbbell Walking Lunges x 20 stepsRest 45 secondsPull-ups x 6-8 repsRest 45 secondsDouble Under Practice x 60 secondsRest 45 secondsB. “Ten Minute Capacity Test V.1″For Max Reps (or Calories):4 minutes of Rowing (for Calories)Rest 60 seconds3 Minutes of Kettlebell Swings (24/16 kg)Rest 60 seconds2 Minutes of Goblet Squats (24/16 kg)Rest 60 seconds1 Minute of Hand-Release Push-Ups

"PERFORMANCE"

A. Take 12-15 minutes to build to a heavy 2-rep Back SquatB. “Ten Minute Capacity Test V.2″For Max Reps (or Calories):4 minutes of Rowing (for Calories)Rest 60 seconds3 Minutes of Pull-UpsRest 60 seconds2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)(the barbell may begin from a rack during this portion of the test)Rest 60 seconds1 Minute of 135/95 lb. Shoulder to Overhead(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

1 Minute Run1 Minute Double Unders1 Minute AirDyne1 Minute Ball Slams1 Minute Row1 Minute Plank HoldRest 1 minutex5 rounds