Friday, January 23rd

kerry coombs oregon winter games

 

——————————————Kerry Coombs, Oregon Winter Games———————————-

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

Strength: A) Take 20 minutes to build to a 1 Rep Max Deadlift

B) Every 2 minutes, for 6 minutes (3 sets): Supine ring rows x Max Reps (set rings to hip height, feet on 20″ box)

WOD: For time
21-15-9
-Russian Swings  55/35
-Burpees

Strength: A) Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

B) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

WOD 1: Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups
10 Shoulder to Overhead Rx=135/95,Elite=155/105
30 Double-Unders

Rest 5 minutes

WOD 2: On the minute, for 7 minutes
-10 Burpees

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