Wednesday, January 28th

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

Strength: 5 sets of:
A1) Kettle Bell Front Rack walking lunge steps ×6 reps each leg
Rest 20 sec
A2) Bench Press ×5 reps
Rest 20 sec
A3) Strict chinups x 4-6
Rest 3 min

WOD: As many rounds and reps as possible in 15 minutes: 
-15 Box jumps, step down – 24/20
-12 Push press – 75/55#
-9 Toes to bar

Strength: A) Every 3 minutes, for 15 minutes: Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

WOD 1: Two rounds for time of:
25 Kettlebell Swings 62/44, 70/53
20 Wall Ball Shots 20/14, 30/20
15 Pullups (C2B)
Rest 5 minutes, and then…

WOD 2: Two rounds for time of:
20 Kettlebell Swings 62/44, 70/53
15 Wall Ball Shots 20/14, 30/20
10 Pullups (C2B)
Rest 5 Minutes, and then…

WOD 3: For time:
75 Kettlebell Swings 62/44, 70/53
50 Wall Ball Shots 20/14, 30/20 
25 Pullups (C2B)

Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Airdyne Time Trials
For max Calories:
5 Minutes of Airdyne
Rest 10 minutes – use this time to mobilize and break heartrate down
4 Minutes of Airdyne
Rest 8 minutes
3 Minutes of Airdyne
Rest 6 minutes
2 Minutes of Airdyne
Rest 4 minutes
1 Minute of Airdyne

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