Longer for a Monday - But Never miss a Monday

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


10am - Memorial Day MURPH

HERO WOD: For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. - - - Post time to Results

Recovery: OC Friends & Family BBQ + Potluck to follow!

Murph: Murph


Active recovery

Thursday, August 14

WOD: 1 mile sled drag or 5k row, or 3 mile run or 2k Ski (pick a weakness and attack it, if you trained M, T, W, this is active rest if you didn’t this is 100A% effort) sled drag can be done around the building gaining weight each trip, or to the mile marker.

Strength/Skill: 20 Turkish Get ups(10 each hand), 5 minutes of upside down work(HSPU, HS walks, HS holds, etc), then get 1x100 banded tear aparts done

Mobility: foam roll