Friday, January 8th

albert einstein

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): Deadlift × 5 reps
B) Every 2 minutes, for 10 minutes, (5 sets): Strict chinups × 6-10 reps
C) On the minute, for 8 minutes (4 sets): Bulgarian Split Squat x 6-8 reps one side – load with Dumbbells

WOD: 10 Minute AMRAP
-Row for calories

Strength: A) Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done. Scale by starting at 135/85.

B) 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 – 3-5 reps @ 85%

WOD: For time:
21 Thrusters 95/65
10 Chest-to-bar pullups /7 Muscle-Ups
18 Thrusters
9 Chest-to-bar pullups /6 Muscle-Ups
15 Thrusters
8 Chest-to-bar pullups /5 Muscle-Ups
12 Thrusters
7 Chest-to-bar /4 Muscle-Ups
*If you have Muscle-ups but struggle with them, consider doing reps of 4,3,2,1.

Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.

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