Wednesday, November 26th

image

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes

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

Strength: A) On the minute, for 8 minutes (4 sets each leg): Bulgarian Split Squat x 4-6 reps – load with Dumbbells  – pause 2 seconds off floor 

B) Every two minutes, for 8 minutes (4 sets) :Close-grip bench press 
Set 1: 8 reps, Set 2: 8 reps, Set 3: 6 reps, Set 4: 6 reps

WOD 1: 3 Rounds of : 3 minute AMRAP 
-10 Step-up x 5 reps each leg  24″/20″ 
-10 Push presses – 75/55#
Rest 2 minutes

WOD 2: 3 Rounds of: 3 minute AMRAP 
-12 Row calories
-4 Burpees over rower
Rest 2 minutes 

Strength: A) Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

B) Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

C) Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

WOD: Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups
(use as much weight as you think you can handle and note the load used)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs)
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs) (Control your bar)

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