Tuesday, November 11th

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

Strength: A) Every 2 minutes, for 10 minutes (5 sets): Scap pull-up x 3-5 reps ( hold contraction for 3 seconds)

B) Every 2 minutes, for 10 minutes (5 sets): Pullups negatives x 5-8 reps (4-6 second lower on each repetition)

WOD: 6 rounds for time
-500m row – 
-15 Kettlebell swings, Russian – build Kettlebell load over the rounds
Rest 2:30

Strength: B) Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar
Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14

B) Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every minute, on the minute, for 12 minutes:
High Hang Snatch x 1 rep @ 70-75%
(pause in the receiving position for 2 full seconds before standing)

WOD: Two sets for max reps:
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
30 seconds of Strict Handstand Push-Ups
Rest 60 seconds
45 seconds of Ring Dips 
(pause for a full second at the top)
Rest 45 seconds
30 seconds of Ring Dips 
Rest 2 minutes

Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.

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