Friday, December 12th

 

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

Strength: A) Every 2 minutes, for 12 minutes (6 sets): Romanian Deadlift x 8, 6, 4, 8, 6, 4 reps

B) Accumulate 5 minutes in a Plank, each time you drop, perform 15 AbMat situps

WOD 1: For time: 50 Strict pullups
(Choose a variance for assistance which will allow you to complete the pull-ups  in 5-12 minutes)

WOD 2: 3 rounds
-400 meter run
Rest 1:1

Strength: A) Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
Build over the course of the 8 sets to today’s heavy.

B) Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep
Build over the course of the 8 sets to today’s 1-RM.

WOD:  For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups
**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing.

5 sets
Weighted chin ups x 5 reps

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