Tuesday, 11th

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Hang Power Clean x 6 reps 
Station 2 – Supine Ring Rows x 10 reps
Station 3 – Nose-to-Wall Handstand Hold x 30-60 seconds

B) 2 Rounds for Time
50-ft Single-arm Overhead walking lunges
30 Double unders 
15 Thrusters 75/55
3 Rope climbs
15 Thrusters 75/55
30 Double unders
50-ft Single-arm over head walking lunges

Scale the double unders with 10 attempts or 2x singles. Rope climbs can be scaled or 2x strict pull-ups. 

A) Every 2 minutes, for 18 minutes (9 sets):
Hang Squat Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-9 = 1 rep @ 90+%

B) For Time
100-ft Single-arm Overhead walking lunges 50/35
100 Double unders
30 Wall ball shots 20/14
10 Rope climbs
30 Wall ball shots 20/14
100 Double unders
100-ft Single-arm over head walking lunges

If you’ve had more practice with the overhead lunge and you want to go heavier then go for it. Create a consistent 20/10 per round on the wall balls and work on efficiency on the rope climbs.

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