Tuesday, November 4th

Performance is in red, Competition is in blue, Accessory work is in orange

Strength: A) On the minute, for 5 minutes:  Box jump, step down x 7 reps

B)  Every 3 minutes for 15 minutes (5 sets):                                                                                                                                                                 Pullups negatives – 3-5 second lower on each repetition x 5-8 reps (start with chin over the bar and slowly lower. Use a band if needed so you can lower your body for 3-5 seconds)

WOD: 4 rounds                                                                                                                                                                                                                      -500m row (try to pick a pace that you can maintain for all the intervals)
Rest 2:30 

Rest 5 minutes, repeat

**Pair up on the rowers and if need be airdyne for .6 miles

Strength: A) Every two minutes, for 12 minutes: Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Work from the 1-RM established before September 22, even if you hit a new PR last week.

B) Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

WOD: Every 3 minutes, for 18 minutes (6 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.
(Compare results to August 9th, 2014.)

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