Tuesday, February 10th


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

Strength: Every 3 minutes, for 15 minutes (5 sets):  Segmented snatch deadlift x 4 reps
(Pause 2 seconds at mid shin, kneecap, and mid thigh )

WOD: 3 Rounds for times:
-21 Burpees
-12 Chinups
-12  supine ring rows
-21 Double unders
Rest 4 minutes between sets

Strength: Every 3 minutes, for 12 minutes (4 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)

WOD 1: 3 Rounds for time:
3 Muscle-Ups
5 Snatches 155/95
3 Strict Handstand Push-Ups  (Deficit 8″/4″)
TIME CAP: 5 Minutes

WOD 2: Eight sets of: (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement. If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.
Note scores by movement…e.g., Rowing – 245/248/241/etc…

Three sets of:
Single-Arm DB Row x 8 reps each arm 
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed

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