Friday, April 29th


Muscle-Up Transition Tips – WODprep

Can Mindfulness Reduce Mindless Eating? – NYMag

Performance is in red, Competition is in blue, Links are in green

A1) 3 sets of:
Box Squat
Set 1: 5 reps
Set 2: 5 reps
Set 3: Max Reps
(Add 5-10 lbs from last weeks weight. If you got 10 reps or less on your max rep set, add 5 lbs. If you go over 10 reps, add 10 lbs)
Rest 60 seconds

A2) Farmers Carry x 45 meters HEAVY (length of rig 3x)
Rest 60 seconds
(perform A1 and A2 as a superset)

B) In teams of two, with one partner working at a time, complete 12 rounds total (6 each) of:
5 Toes-to-Bars
10 Push Presses 115/75
5 Front Squats 115/75
20 Double Unders

Scale T2B to lower volume or Hanging Knee/Leg Raises as appropriate. The barbell weight should be on the light side and ideally done unbroken. Scale doubles to 10 attempts or 50 singles.

A) 3 sets of:
Box Squat x 4.4.4 rest 20 seconds between clusters @32X1 (slow down, sit on the box, then XPLODE up!)
Rest 2 minutes

(Add weight to last weeks load. Use the same weight for all sets. Choose a box, mats OR bench that leaves you sitting with hip crease at or slightly below your knee.)

B) One set of:
Deadlift x 3.3.3
(Add weight to last weeks load)

C) For Time
45 Front Squats 155/115 (from the floor)
45 Box Jump Overs 24/20
45 Calorie Row
45 Toes To Bar

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