Friday, December 19th

 

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

Strength: A) On the minute, for 10 minutes: For total reps
30 seconds of Russian Swings
30 seconds of rest

B) Every 2 minutes, for 10 minutes: Strict pullups × 5-8  tough reps
*Add weight if able

WOD: For 8 minutes:
Row/Airdyne 30 seconds HARD
Row/Airdyne 30 seconds EASY

Rest 2 minutes
Repeat

Strength: A) Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+

B) Every two minutes, for 20 minutes:
Jerk x 1 rep
Loads per set (by %) – 65, 70, 75, 80, 85, 90, 90+, 95, 95+, 95+

WOD: For time:
Run 800 Meters
10 Strict Pullups (MU)
20 Kettlebell (62/44) /Dumbbell (50/35) /Barbell (140/100) Thrusters *choose one
10 Strict Pullups (MU)
Run 800 Meters

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