Wednesday, November 12th

Performance is in red, Competition is in blue, Accessory work is in Orange.

Strength: A)  On the minute, for 10 minutes (5 sets each): Bulgarian Split Squat  × 6-10 reps each leg. (Attempt to add more repetitions this week.)

WOD: On the minute, for 15 minutes (5 sets):
Minute 1:  45 seconds of  box jumps, step down 20/24
Minute 2:  45 seconds of pushups
Minute 3:  Rest

Immediately followed by….

On the minute, for 15 minutes (5 sets):
Minute 1: 45 seconds airdyne/row for calories
Minute 2:  45 seconds of  double unders/ single unders
Minute 3:  Rest

Strength:A) Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J

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 @ 90%

C) Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%

WOD: Every minute, on the minute, for 15 minutes (5 rounds)
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

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