Tuesday, November 25th

if its important youll find a way

Box brief: Thanks giving class 7am and 9am. No afternoon classes.

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

Strength: A) On the minute, for 5 minutes: Scapula pullup x4-6 reps – hold scaps together 3 seconds

B)Every 2 minutes, for 10 minutes (5 sets):
-Negative pullup x 3-5 reps – 5 second lower
-Strict pullup x 3-5 reps

C) On the minute, for 5 minutes – Row 20 seconds at 90%+

WOD: For time
-2000m Row
-50 Russian swings – 55/35#
-30 Strict supine ring rows, feet on 20″ box

Strength: A) On the minute, for 9 minutes (3 sets):

Minute 1: Handstand Walk x 10-15 meters
Minute 2: L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Minute 3: Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)

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 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

WOD 1: Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
Rest 2 minutes, and then…
WOD 2: Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last time.

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