Wednesday, January 20th

Ana oregon winter games

———————————-Anastasia Garza Oregon Winter Games———————————————

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

Strength: A)  On the minute, for 12 minutes (4 sets):
Minute 1: 20 Double Unders
Minute 2: 6-8 Dips
Minute 3: 15 Kettlebell Swings

B) Every 90 seconds, for 9 minutes (6 sets):
Overhead Squat x 3 reps

WOD: 2000 Meter Row Time Trial 

Strength: A) Every 3 minutes, for 15 minutes: Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%

WOD: For time
10 Overhead Squats 135/95, 155/105 
10 Box Jump-Overs 24/20
10 Thrusters 135/95, 155/105 
10 Power Cleans 185/105, 205/125 
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

Three sets, not for time, of:
Weighted Hip Bridge x 10 reps 
Rest 45 seconds
Supine Ring Row x 10 reps 
Rest 45 seconds
Weighted GHD Hip Extensions x 10 reps 
Rest 45 seconds

Three sets for max calories:
90 seconds of Airdyne/Row
Rest 3 minutes

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