- 24 JAN 2019
- Results
- Daily WOD
Thursday, January 24 2019

WOD: 5 rounds for time of:
500m Row/Ski or 1000m Bike
15 thrusters 75/55
10 burpees
Strength: Emom for 12 minute 2 power snatches @ 60-70% of 1RM Power Snatch
Recovery: 2:00 plank
- 7 JAN 2019
- Results
- Daily WOD
Monday, January 7 2019
WOD: 50-40-30-20-10 Lunges 70/53(single kb in front rack) and ½ burpees, 25,20,15,10,5
Strength: work up to a 3 rep box step up on a 12” box (use db/kb, barbell, safety squat bar, etc)
Accessory: 2x25 Groiners
Accessory: 50 calf raises standing on power rack
- 4 JAN 2019
- Results
- Daily WOD
Friday, January 4 2019

WOD:
15 burpees, jumping over the barbell
5 clean and jerks 225/155
12 burpees, jumping over the barbell4 clean and jerks9 burpees, jumping over the barbell3 clean and jerksStrength: Work up to a 3 rep max floor press
Accessory:4x5 each arm strict db rows - use benches
Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)
- 4 JAN 2019
- Results
- Daily WOD
Friday, January 4 2019

WOD: 15 burpees, jumping over the barbell
5 clean and jerks 225/155
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Strength: Work up to a 3 rep max floor press
Accessory: 4x5 each arm strict db rows - use benches
Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)
- 13 AUG 2018
- Results
- Daily WOD
Monday, August 13 2018
How to use the OC Blog

WOD: 1 mile run, 25 burpees, 800m run, 25 burpees, 400m run, 25 burpees.
Rowing version ( 2k row, 1k row, 500m row (yes I know they aren’t quite equal)
Scaled Running version: 1200m run, 600m run, 400m run (30 minute time cap)
Strength: 1 rep max zercher squat
(use axle bar, sweatshirt or glute ham bridge or knee sleeves on arms so that it isn’t painful on elbow skin)
Recovery: 1x100 calf raises
Zercher Squat: Zercher Squat
- 2 AUG 2018
- Results
- Daily WOD
Thursday, August 2 2018

WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)
Strength: 6x6 Front squat @ 60% of 1RM Front squat
Accessory: 2xLOB Farmers Carry (push on the loading)
Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)
- 21 JUN 2018
- Results
- Daily WOD
Thursday, June 21

WOD: 6 min max KB snatch 53/35 (unlimited hand switch) rest 2 minute, 2 minute max burpee to a target(use something 1 foot above reach) Record snatches and total burpees. KB can be set down in the 6 min window
Strength: 8x2 deadlift off pins at just below knee @ 80% of 1RM DL(
Accessory: 3x10 Goblet squat (work up as heavy as possible)
Recovery: 50 each leg single leg glute ham bridges
- 16 APR 2018
- Results
- Daily WOD
Monday, April 16

WOD: 21 Min EMOM -Min 1 14 alternating db snatches 50/35, Minute 2: 12 Goblet squats 50/35, Minute 3 10 burpees
Strength: 1 RM full Clean
Recovery: 1x50 Glute Ham Bridges
Clean: Clean
- 14 APR 2018
- Results
- Daily WOD
Saturday, April 14

WOD: In Teams of 2: Each teammate will complete 3 sets of 3 rounds. 1 round is 12/10 calorie on rower, and 8 burpees. (Athlete one completes all three rounds of 1 set before athlete two starts) Partner A complete 3 rounds of 12 cal row, 8 burpees 3x and then partner b starts. (if odd number just time your rest periods and rest 1:1)
Recovery: Coaches Choice
- 8 MAR 2018
- Results
- Daily WOD
Thursday, March 8

Conditioning: 100/80 assault bike for time
Strength1: 10x2 Backsquat @ 75%
Strength2: 12 minutes, Even minutes complete 5 goblet squats 5 burpees, odd minutes complete 2 Sumo DL @ 80%
Recovery: Foam roll