Tuesday, March 17

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—————————————–Katy Murray takes 2nd place in the Northwest Region on 15.3! ———

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

Strength: A1) 3 sets of:
Romanian Deadlift x12 reps
rest 90 seconds
A2) Kettle Bell Front Rack Walking Lunge steps ×10 each leg
rest 90 seconds
(Perform A1 and A2 as a superset)

WOD: 3 sets For total reps
60 sec AMRAP of Wall Balls 20/14
Rest 60 seconds
60 sec AMRAP Burpee box jumps – 24/20
Rest 60 seconds
60 sec AMRAP of Double Unders
Rest 60 seconds

A) Three sets for times of:
Row x 15 calories
24″/20″ Burpee Box Jump Overs x 15 reps
Rest 2-3 minutes

B) Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2-3 reps @ 80-85%

C) For times:
Row 500 Meters
10 Shoulder to Overhead (135/95 lb)
Rest 3 minutes and then …
Row 500 Meters
15 Shoulder to Overhead (115/85 lb)
Rest 3 minutes and then …
Row 500 Meters
20 Shoulder to Overhead (95/65 lb)

Three sets, not for time, of:
Weighted GHD Hip Extensions x 8-10 reps @ 3011 (3 seconds down, 1 second up, 1 second pause at top)
Rest 60 seconds
Weighted  Pull Ups x 2 reps + Pull Ups x Max Reps
Rest 60 seconds
Dumbbell Shoulder External Rotation x 8 reps

 

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