Tuesday, August 14 2018

WOD: Randy” 75 Power Snatches 75/55 (do not drop an empty barbell - if the barbell is empty barbell must go below knees on each attempt to simulate taking it off the ground - 6 min time cap)

Strength: 9x3 Db Bench Press (Use same set of dbs for all 27 reps - work your weakest grip primarily)

Accessory: 3x8 snatch grip high pulls from hang

Recovery: 2:00 birddog on each side

Randy: Randy75 Snatches(any style) at 75/55#s

21-15-9 Row cals, pull ups, and single arm thrusters

Monday, July 16

OC is back to normal schedule thank you for understanding the coaches staff's desire to get better and learn more skills.

Learn more about the newest tool OC invested in to help you learn the truth of where you are today and help you identify where you want to go next.

WOD: 21-15-9 Single arm kb thrusters 53/35, pull ups and row calories

Strength: 8 rep max good morning (starting from pins, complete around 20 reps total)

Accessory: 3x20 Russian Swings (AHAP)

Recovery: 2:00 each side bird dog