Wednesday, January 20th

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

Strength: On the minute, for 12 minutes (4 sets): 
Good Morning x 8-10 reps 
Rest 45 seconds
Supine Ring Row x 8-10 reps 
Rest 45 seconds
Deadlift x 6-8 reps
Rest 45 seconds

WOD: Three rounds for time of:
-5 Pike Push-Ups
-10 Air Squats
-15 Pull-Ups
-12 Deadlifts 95/65
-9 Hang Power Cleans 95/65
-6 Shoulder to Overhead 95/65

When the clock reaches 18:00

Every 3 minutes, for 12 minutes (4 sets) for times:
-10 Burpees
-50 Double-Unders

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 @ 75%
*Set 5 – 6 reps @ 80%

WOD: Three rounds for time of:
-5 Strict Handstand Push-Ups
-10 Alternating Pistols
-15 Pull-Ups
-12 Deadlifts Rx=135/95, 155/105
-9 Hang Power Cleans Rx= 135/95, 155/105
-6 Shoulder to Overhead Rx=135/95, 155/105
*Scale Accordingly

When the clock reaches 18:00

Every 3 minutes, for 12 minutes (4 sets) for times:
-Row 250 Meters
-50 Double-Unders

-Sprint :30 Rest 1:30 X8

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