Friday, February 6th

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——————————————–Annie Voetberg, 2015 Oregon Winter Games—————————–

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

Strength: A) Every 3 minutes, for 12 minutes (4 sets): Romanian Deadlift ×8-12 SLOW reps
B) Every 2 minutes, for 6 minutes (3 sets): Weighted Plank x 60 seconds

WOD: 3 rounds for time:
-400m Run
-21 Russian Swings – 55/35#
-12 Chinups (Kipping with supinated grip)

Every minute, on the minute, for as many minutes as possible…
Thruster + Push Press
*Minute 1 – 135/95, 155/105 lbs
*Minute 2 – 145/100, 165/110 lbs
*Minute 3 –  155/105, 175/115 lbs
*Minute 4 – 165/110, 185/120  lbs
…and so on until you fail an attempt. Start at a weight where you can last about 5 minutes. 
No second chances, you must stick the first attempt or you terminate the set and you’re done.

B) Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%
Max reps sets terminate with any excessive pausing at the top of the lift. 

WOD 1: Complete as many rounds and reps as possible in 5 minutes of:
-10  Pull-Ups (C2B)
-10 Alternating Pistols (roll to candle stick, from box, with band)
-10 Kipping Handstand Push-Ups
Rest exactly 2 minutes, and then…

WOD 2: Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

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