Open 18.0

Monday, February 11 2019

WOD: Open 18.0 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell 50/35

Strength: 3 rep OH squat

Accessory: 5x4 Accelerating KB DL, 5x10 Russian swings heavy(this can be done as a complex)

Recovery: 3 min Couch Stretch on each leg

3 of 20 and 20

Monday, June 11

Part of the 7am Sports performance crew working

WOD: 3 rounds, 20 burpee box jumps 24/20, 20 Front rack lunges in place 95/65

Strength: OH Squat - 1RM

Accessory: complete 40 box jumps( if no jumps work on weihgted step ups to a 20" or smaller box)

Recovery: 100 calf raises holding onto power rack -( if more work is desired stand on power rack and let heels drop to floor)

Overhead Squat: Overhead Squat

Power cleans

Thursday, May 24

WOD: 10 min emom 2 Power cleans(work up if possible)

Strength: 5x5 OH squat @ 80% of 1RM

Gymnastic Prep: 3 rounds of 1:30 of work : L-sit knee tuck - work on with spotter extending legs fully out either one leg at a time or if at all possible both legs-

Recovery: 50 step ups on a box

Saturday legs

Saturday, March 17

Reminder: Submit your scores for 18.4! Please do not wait until the last minute.

WOD: 5 rounds, 25 step ups(20 inches not weighted), 30 db lunges 50/35(at sides of your body), 25/15 push ups, 10/8 strict pull ups (scale this if needed by cutting the push up and pull up numbers down)

Strength: 5x4 OH squat @ 70%

Recovery: Coaches Choice

Open Workout 11.3

Monday, February 12

WOD: Open Workout 11.3, 5 minute AMRAP, Squat clean 165/110, Jerk 165/110 (scale accordingly)

Strength: 3 rep OH squat

Accessory: 5x10 Russian swings heavy

Recovery: 50 Glute ham bridges + 1 min static hold at top

3 rep OH squat max : 3 rep OH squat max complete 3 overhead squats

OPEN 11.3: OPEN 11.3Complete as many rounds and reps as possible in 5 minutes of: Squat clean 165/ 110 Jerk 165/110

50-40-30-20-10 D/U, Russian Swings

Wednesday, July 8

Reminder: Tonight at 4:45 and 6:30 there will be a Quick Fit class. This class is open to the public and is a FREE Class. Please complete the online waiver before attending(it can be found on the Drop in Tab). OC members have friends and family that are interested in training? Bring them to the class.

Reminder: Sunday, July 19th will the first Sunday Weightlifting class at 10am.

WOD: 50- 40-30-20-10 D/U, Russian Swings (loading is up to you)

Strength: OH Squat 5x3

Gymnastic Prep: 10 rounds not for time: 10 hollow rocks, 10 supermans