Monday, January 2nd

Performance

Strength: A) Every 2 minutes, for 8 minutes (4 sets): Paused front squat – 3, 3, 3RM (Pause 2 seconds in the bottom)

B) Every 2 minutes, for 10 minutes (5 sets):
Row 30 seconds @80-90%
8 push press – build load per set

WOD: On the minute, for 15 min:
Min 1 – 30 sec AMRAP of Pushups
Min 2 – 30 sec AMRAP of Supine ring rows
Min 3 – 30 sec AMRAP of double unders

Competition

Strength: A) Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
WOD 1: For time:
5 Ground to Overhead 185/115, 205/135
10 Ground to Overhead 165/105, 185/125
15 Ground to Overhead 135/95, 155/105
20 Ground to Overhead 95/65, 115/75
Use one barbell and work on quickly changing out the plates to get the right weight combinations.

WOD 2: For time:
-Row 500 Meters
-20 Overhead Walking Lunges 95/65, 135/95
-40 Pull-Ups (C2B)
-20 Overhead Walking Lunges 95/65, 135/95
-80 Double-Unders

Accessory Work: Every two minutes, for 10 minutes (5 sets): Front Squat x 1 rep at 95+%

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Every 4 minutes, for 32 minutes (8 sets), for times:
Run 400 Meters
Goal is to run each set as fast possible. Note times for each set.

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