Saturday, January 19 2019

WOD: “Angie” 100 pull up 100 push up 100 sit ups 100 air squats

Accessory: After workout - 1 round of the following - 50 banded good mornings, 50 banded tear aparts, 50 laying on side rear delt raises on each arm

Recovery: coaches choice

Angie: AngieFor time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats

Max Effort Strict Pull-Ups

Wednesday, January 16 2019

WOD: 6 rounds NFT - Max effort strict pull ups- double front rack kb walks in middle training area - Crab walk forward on even rounds - crab walk backwards on odd rounds

Strength: 4x10 Scottish Get ups, 4x10 strict leg lifts

Recovery: 1k row nose only breathing

"Big Jackie"

Monday, August 20 2018

If you are competing this weekend - don't tear your hands - either cut the number of pull ups or break them up.

WOD: “Big Jackie” 2k Row, 100 Thrusters 45#, 60 Pull ups (20 min time cap)

Strength: 4x5 Good Mornings (use any bar - you can use close stance or wide stance)

Recovery: 1x100 calf raises standing in power rack

Big Jackie: Big Jackie2k Row, 100 Thrusters 45#, 60 Pull ups

Accessories: No time


Monday, July 30

Ruben R. with a push jerk

WOD: “Helen” 3 rounds, 400m run, 21 American Swings 53/35, 12 Pull ups

Strength: 3 Rep Front Squat

Accessory: 2x10 lateral lunges

Recovery: 1x50 round back banded good mornings

3 rep Front squat max: 3 rep Front squat maxcomplete a 3 rep max front squat

Helen: Helen

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


Sunday, May 20

WOD: WOD: Lynne 5 rounds for max reps of: Body-weight bench presses Pull-ups Complete in 40 minutes - warm up as necessary and rest between rounds as necessary, scale as needed like any other workout - pick a load that allows you to complete at least 10 reps on first round - this can be done with strict or kipping pull ups. The pull ups are done unbroken

Recovery: Coaches Choice

Lynne: LynneComplete 5 rounds of Body weight bench press, and pull ups. Complete with a 40 minute time cap. Record total bench press reps, and kipping/butterfly pull ups