Wednesday, March 18th

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Performance is in red, Competition is in blue

Strength: A) Close Grip Bench press (hands about 12″ apart) x 10, 10, 10, 10 – rest 2 minutes

4 sets of:
B1) Bent Over barbell Row x10 reps
Rest 60 seconds
B2) Powell raise x 8 reps each arm
Rest 60 seconds

WOD: On the minute, for 12 minutes:
3 Hang Clean High Pulls
5 Pushups (chest to floor)
7 Steps each leg of Farmers Carry (heavy)

A) Every two minutes, for 20 minutes (10 sets):
Clean x 1.1
(rest 5-10 seconds between singles)
Minutes 1-5 – 70-75%
Minutes 6-10 – 75-80%
Minutes 11-15 – 80-85%
Minutes 16-20 – 85-90%
Focus should be entirely on speed and mechanics. Do not increase the load if either are lacking.

B) On the minute, for 12 minutes:
3 Power Cleans 135/95, 165/110
5 Dips (scale with pushups, chest to floor)
7 Box Jumps 24/20

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