Tuesday, January 27th

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

Strength: A) Every 2 minutes, for 12 minutes (6 sets): Segmented snatch deadlift x 3 reps (Pause for 2 seconds at mid shin, knee cap, and mid thigh)

WOD: On a running clock:
On the minute, for 12 minutes
Odd – 14 Wall balls – 20/14#
Even – 14 Russian Swings – 55/35#

On the minute, for 12 minutes
Odd – 30 sec AMRAP – Double Unders
Even – 30 sec AMRAP – Burpees

Strength: Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

WOD:  For times (against a running clock):
1) Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…

2) Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 16:00, complete the following…

3) Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups
When the clock reaches 20:00, complete the following…

4) Row 500 Meters
25 Burpees Over the bar
50 Ring Dips

Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds
(accumulate time if necessary)

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