Monday, December 8th

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

Strength: A)Every 3 minutes, for 9 minutes (3 sets):  Back squat x 10 reps 
(Increase the weight from last time)

B) Every 2 minutes, for 10 minutes (5 sets): 3 Strict press + 3 Push press
*Build over the 5 sets

WOD: Complete rounds of 15, 12 and 9 reps for time of:
-Thrusters 95/65 (Use 40/30 lb dumbbells if available)
-Dips

Strength: 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 @ 90%

B) On the minute, for 3 minutes:
Tall Jerks x 3 reps
Immediately followed by…
Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)

WOD: Complete rounds of 15, 12 and 9 reps for time of:
-Thrusters 115/80 (135/95)
-Dips

Three sets of:
Glute-Ham Raises x 8 reps
Rest as needed
Supine Ring Row x 10-12 reps
Rest as needed

Three sets of:
Run 800 Meters @ 105-110% of your 1600 meter PR pace
Rest 2 minutes
Run 1200 Meters @ 90-95% of your 1600 meter PR pace
Rest 4-6 minutes

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

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