Wednesday, January 6th

the goal is to get fit

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

A) Every 2 minutes, for 8 minutes (4 sets): Front squat x 6-8 reps (build over the sets)

B1) Bench press: 3 sets x 12-15 reps – rest 60 sec
B2) Farmers carry: 3 sets x 100ft (Down and back. HEAVY) rest 60 sec
*Perform B1 and B2 as a Superset. Bench Press, rest, Farmers Carry, rest, Repeat.

WOD: 2 Rounds
-500m Row/Airdyne (Hard)
Rest 2 minutes
-500m Row/Airdyne (Medium)
Rest 2 minutes
-500m Row/Airdyne (Easy)
Rest 4 mintues
*Partner up if need be. Partner A will Row/Airdyne 500m Parter B will rest, then switch.

Strength: Every 3 minutes, for 15 minutes (5 sets): Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%

WOD 1: For time:
25 Wall Ball Shots 20/14 (30/20)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots

Rest until the clock reaches 12 minutes, and then…

WOD 2: Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings 53/35 (70/53)

Three sets, not for time, of:
Banded Good Mornings x 8 reps 
Rest 45 seconds
Supine Ring Row x 8 reps 
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps 
Rest 45 seconds

Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Four sets for Max Calories of:
3 Minutes of Airdyne
Rest 60 seconds
90 Seconds of Hip Flexor/Quad Stretch (one side)
90 Seconds of Hip Flexor/Quad Stretch (other side)
Rest 60 seconds

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