Wednesday, December 16th


Brittany with a 158# Snatch PR

*Christmas Party this Saturday!
Performance is in red, Competition is in blue, Accessory work is in orange, Optional Conditioning is in pink

Strength: A) Every 2 minutes, for 8 minutes (4 sets):  Frankenstein squat x 12 reps (Drill correct front rack position of the barbell)

B) Every 2 minutes, for 6 minutes (3 sets): Dumbbell bench press ×12 reps
C)Every 2 minutes, for 6 minutes (3 sets): Single-arm Dumbbell row x8 reps – rest 90 seconds

WOD: 3 rounds
3 minute AMRAP
3 Dumbbell Thrusters (Start with a medium weight and build thruster weight each AMRAP)
6 Walking lunge steps each leg (12 total)
9 Pushups
Rest 1 minute between rounds. Resume new round where prior left off. Record 1 score for all 3 rounds.

WOD: For time
50 Calories of Rowing
40  Pull-Ups (C2B)
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Pull-Ups (C2B)
50 Calories of Rowing
*Scale by lightening the load, or keeping the load and cutting the reps.

Three sets of:
Weighted GHD Hip Extensions x 8 reps 
Rest 90 seconds 
Trap 3 Raises x 8 reps each arm 
Rest 90 seconds

Airdyne Time Trial
5 Minutes for Max Calories
Rest 5 minutes
4 Minutes for Max Calories
Rest 4 minutes
3 Minutes for Max Calories
Rest 3 minutes
2 Minutes for Max Calories
Rest 2 minutes
1 Minute for Max Calories
(This would be done 3-4 hours before or after the primary work)

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