Open 16.2

Friday, March 3

You can see the Open WOD 16.2 Here:

Post to comments what heat you want to come in and do 16.2 at. The heats will be at 4:50, 5:10, 5:30, 5:50.

WOD: WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. Stop at 20 minutes.

Accessory : After the WOD; complete 3x20 bent over db rows, 3x20 db roll back extensions, 3x30 straight arm lat pull downs.

Recovery : Foam Roll

Open 16.2: Open 16.2WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. Stop at 20 minutes.


20 Min Test

Thursday, December 24

OC Is open for 5:30am, 6:30am(Basics), 7:30-9am(open training) 9am, and 12(noon).

Please sign up for class and make sure your bringing a clean/dry pair of shoes to train in.

WOD: “Burpee Test” 1(Min)-10(burpees),2(min)-20(burpees), 3-5, 4-11, 5-2, 6-18, 7-6, 8-15, 9-4, 10-8, 11-17, 12-3, 13-13, 14-9, 15-12, 16-14, 17-16, 18-7, 19-19, 20-1, if you have done this before can you do it in a weight vest? Your results is yes I made it or no I didn't.

Strength: EMOM for 10 minutes, complete 2 power cleans and 1 full clean(loading is up to you and can increase during the minutes)

Recovery: Foam Roll