Monday, December 1st

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

Strength: A) Every 90 seconds, for 6 minutes (4 sets): Goblet squats x 10-15 reps
B) Every 90 seconds, for 6 minutes (4 sets): Seated Dumbbell press x 10-12 reps
C)Every 3 minutes, for 9 minutes (3 sets):  AbMat situps × 18-25

WOD: 5 sets for reps
30 seconds Russian swings – 55/35#
Rest 30 seconds
30 seconds Row/Airdyne for calories 
Rest 30 seconds

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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(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)

B) On the minute, for 3 minutes:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase by 5% on last weeks results. Use Jerk Blocks if possible.

WOD: Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes

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