Saturday, April 9th

Yesterdays whiteboard

Performance is in red, Competition is in blue

A) 2 minute Max Rep pushups
(Chest to floor, thighs off floor)

B) Sorenson hold – 1 set, max duration – thighs on GHD pad, hip bone just off pad

C) 2 minute Max Rep anchored situps   – secure feet with weight or a partner, AbMat use is Ok
( hands touch ground behind your head to hands touching toes)

D) “Helen”
3 Rounds For Time
Run 400 meters
21 American Swings 53/35
12 Pullups

A) Warmup piece
3 sets for quality
5 Overhead Squats
Rest as needed
4 Pressing Snatch Balances (Start with feet in landing Position and dont move them)
Rest as needed
3 Snatch Balances (Only add weight if you can receive the bar in the bottom of the squat. Try not to catch it high then squat down)
Rest as needed

B) One set max Rep Unbroken Chest To Bar Pullups
(warmup for this)

C) 3 Rounds For times: (all at 100%, NO pacing)
Row 250 meters
15 Russian Swings 70/53
25 Burpees
15 Russian Swings 70/53
Row 250 meters

Rest 10 minute exactly
(Use the rest time wisely. Roll out, practice  a skill, MU transitions handstand holds. As long as it doesn’t interfere with your recovery) 

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