Monday, November 17th

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Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink.

Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat x 8 reps (Go heavier than the sets of 12 from last week)

B) Every 2 minutes, for 8 minutes (4 sets):  Standing strict press x 8 reps (build over the 4 sets)

C) Every 3 minutes, for 9 minutes (3 sets): Overhead walking lunge x 50m – 45/25# (3 times the width of the room)

WOD: 3 Rounds Of: 3 minute AMRAP
-3 Hang DB cleans – 45/25# (use 95/65# barbell if needed) 
-6 Pushups
-9 Wall ball  – 20/14#
Rest 1 minute

*Resume each round where you last left off, report result as one cumulative score

Strength: A) Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B) Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Every 2 minutes, for 12 minutes
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

WOD: For time:
10 Thrusters 95/65, 135/95 
5 Muscle-Ups (Chest to bar pullups)
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

Three sets of:
Glute-Ham Raises x 8 reps 
Rest as needed
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

For time:
Run 5 kilometers @ 85-90% of last week’s pace

*This would be done 3-4 hours before or after the primary work.

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