Friday, February 15th

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

Strength: A) Every 3 minutes, for 12 minutes (4 sets): Front Squat x 15 reps

B) Every 2 minutes, for 8 minutes (4 sets): Push Press x 6 reps

 WOD: 4 Rounds for time

-95/65 Thrusters x 15 reps
– 10 Pullups

*Control your bar

Strength: A) Every minute, on the minute, for 16 minutes (8 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%

B) Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Remember that these percentages should be based off of your 1-RM back squat from December 8.

WOD: 4 Rounds for  time
-95/65 Thrusters x 15
– 3 Muscle ups

 OR…

For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups

*Control your bar

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