Wednesday, November 5th

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

Strength: A) Every 2 minutes, for 10 minutes (5 sets):                                                                                                                                      Bulgarian Split Squat x 6-8 reps each leg 22×1 (2 second lower, 2 second hold at bottom, 1 second up) Rest 30 seconds between legs.   *Use just your bodyweight or if your really comfortable you can load with dumbbells.       

B) Every minute, on the minute , for 14 minutes (7 sets): 
Odd – 30 sec tough Airdyne/Row, 15 seconds easy Airdyne/Row. (Airdyne is the first choice, rowing is second. Go for Calories) 
Even – Abmat Situps x 8-15 reps

WOD: On the minute x14
Odd – 30 seconds of Bear Crawls
Even – Burpees x 5-12 reps

Strength: A) 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 @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

B) Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C) Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.

WOD: Five sets for max reps in 3 minutes of:
-Row 500 Meters
-Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
(Compare results to September 17, 2014.)

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2020 Borst Ave., Unit 2 Centralia, WA 98531