Friday, November 28th

death by hawks

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

Strength: A) Every 2 minutes, for 6 minutes: Good Morning × 10 reps 

B) Every 2 minutes, for 6 minutes: Romanian deadlift – 12 reps, 10 reps, 8 reps

WOD 1: For time
1-2-3-4-5-6-7-6-5-4-3-2-1
-Russian swings 55/35#
-Pushup

Rest 2 minutes

WOD 2: 3 rounds of:

-200 meter Farmers walk  70/55# per hand (width of room 10 times, or walk outside)  Rest 2 minutes

Strength: A) Every two minutes, for 12 minutes (6 sets):

Front Squat + Jerk @ 92-95%

B) Every 2 minutes, for 12 minutes: Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

Make these heavy the first wave, and heavier on the second. 🙂

WOD: Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups
Scale as needed…you should have at least 30 seconds of rest before you start your next set.
(Compare results to September 19, 2014.)

Five sets of:
Chinese Rows x 5 reps
(the goal is to go heavier than last week)
Rest 60-90 seconds
GHD Sit-Ups x 12 reps
Rest 60-90 seconds

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