Tuesday, January 20th



Annie Voetberg, Oregon Winter Games

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Testing Week! Be sure to record all your results.

Strength: A) Every 2 minutes, for 8 minutes, Front squat ×5 reps (continue building load)

B) Take 15 minutes to build to a 1RM Strict Press

C) Take 10 minutes to build to an 8RM Seated Dumbbell Press

WOD: Max situps in 3 min, feet anchored by partner or by weight 

Strength: A) Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

WOD: For times:
1) For time:
Row 500 Meters
25 Burpees Over The Bar
When the clock reaches 6:00, complete the following…

2) Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…

3) Three rounds for time of:
115/75, (135/95) Front-Racked Walking Lunges x 20 steps
24″/20″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…

4)For time:
Row 500 Meters
25 Burpees Over The Bar
(Yes, this is the same as C1…try to match the C1 time.)

Three sets, not for time, of:
-Tempo Muscle-Ups x 2-4 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
-GHD sit ups x 10 reps
-Stationary dips X 8 reps (use the parallel bars, not the rings)
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
-L-Sit x 30-45 seconds

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