- 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
- 16 JAN 2018
- Results
- Daily WOD
Tuesday, January 16
WOD: 5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20
Strength: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :30 kipping swing, :30 plank
Recovery: 1:00 plank (arms straight)
- 29 DEC 2017
- Results
- Daily WOD
Friday, December 29
Reminder on Sunday, December 31 we will be getting together at 12:00(noon) and rowing/skiing/running a marathon. Teams of at least 4. Friends/family/etc are welcome.
WOD: 15 min amrap: 10 shoulder taps(upside down, or 20Ft handstand walk, or if no upside down work - 10 seated z press with db or kb), 15 burpees
30 single-leg squats, alternating
Strength: Work up to 1 Rep max bench press(any grip) if you have done this fairly recently then use a speciality bar - swiss bar/football bar/buffalo bar and get a max on one of those
Reocovery: 30 V-Ups
Bench Press: Bench Press
- 27 DEC 2017
- Results
- Daily WOD
Wednesday, December 27
WOD: 21-15-9 Sandbag to shoulder 80/60, Front squat w/sandbag, burpees over sandbag(facing)
Strength: Work up to a heavy set of 5 axle bar deadlift or use fat gripz
Accessory: 3 rounds of 50 of each, banded good morning, glute ham bridges, 25 staggered foot good mornings
Recovery: 1:00 hanging from pull up bar or rings
- 14 NOV 2017
- Results
- Daily WOD
Tuesday, Nov 14
WOD: 4 rounds, 500m row, 20 burpee over rower(if not possible to jump over just step over rower)
Strength: 10x2 Push Press @ 80% of 1RM Push Press
Accessory: 4x5 db floor press (AHAP)
Recovery: 1x50 banded face pull(heavy band pulls)