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


Fast ........

Tuesday, June 5

WOD: 21-15-9 Burpee Pull up, Russian Swings 70/53 (scale up on Russian swing or use double kb if you're feeling frisky)

Strength: 12x3 Floor Press @ 65% of 1RM floor press

Accessory: 3x5 Pendlay rows (clean grip touch the ground between every rep - work heavy) between sets complete 3x10 db/kb shrugs

Recovery: 1x50 banded upright face pulls(choke band to bottom of power rack and pull to face - keep shoulders back and down)


Swings

Wednesday, March 14

WOD: 5 rounds, 20 russian swings, 100 singles or 50 D/U’s

Gymnastic Prep: 3 rounds not for time: 5 single leg squats each leg, :30 L-Sit (or knee tuck), 5 supine ring row with feet elevated if possible, 10 Kipping swings

Accessory: 100 lunge steps (unweighted)

Recovery: Foam Roll


Chippering on Sunday

Sunday, March 4

Reminder open scores are due by 5pm tomorrow(March 5th) don't wait, get them submitted!

WOD: 10 DB Push Press(AHAP), 20 box jumps 24/20, 40 D/U(3 minutes working on them), 60 Jumping squats, 80 Russian Swings 2/1.5 Strength: 10 min EMOM, 3 Power snatches, odd minutes complete 5 GHD Sit ups(scale number or range if needed)

Strength : 10 min EMOM, 3 Power snatches, odd minutes complete 5 GHD Sit ups(scale number or range if needed)

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