Happy Birthday Jason! 10.1.14

HAPPY BIRTHDAY JASON!

Warmup
500m Row or 400m Run
10 Thrusters
warmup to your clean weight

Set 1
“OCN Jason”
3 Rounds
15 – Wallballs
9 – C2B Pullups
3 – Cleans 185#/115#
—[60s rest]———
2:30 minute timecap
500m Row
AMRAP Cleans 185#/115#

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Tuesday WOD 9.30.14

Warm Up:
400 m Jog
Turf Length Inch Worms
15 Pause @ Bottom Air Squats
8 Sotts Press
15 Shoulder Dislocates

Set 1:
0:00-4:00
500 m Row
AMRAP Overhead Squats 45#/35#
Rest 2 min
6:00-10:00
500 m Row
AMRAP Front Squats 65#/45#
Rest 2 min
12:00-16:00
500 m Row
AMRAP Back Squats 75#/55#
Rest 2 min
18:00-22:00
500 m Row
AMRAP Air Squats

Set 2:
Mobility

IMG_4319

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Monday WOD 9.29.14

Warmup
2 Rounds
4 – Inch Worms
10 – Air Squats
8 – Pushups

Set 1
1×5/5 Front Squat @ 55%
1×5/5 Front Squat @ 65%
1×3/5 Front Squat @ 75%
6×3/6 Front Squat @ 85%

Set 2
25 minute AMLAP (as many logs as possible)
Come prepared to be outside and perhaps get a little dirty.

Comments

Happy Birthday Kelly!! 9.26.14

Reminder: Yoga this Saturday 8 to 9 before open gym!

HAPPY BIRTHDAY KELLY!

Warmup
2 Rounds
8 – Kang Squats
8 – Lunges
4 – HS Wall Walk Ups

Set 1
1×5/5 Front/Back Squat @ 55%
1×5/5 Front/Back Squat @ 65%
1×5/5 Front/Back Squat @ 75%
5×4/8 Front/Back Squat @ 80%

Set 2
[ocn] Kelly
7-5-3 Snatches (135/75#)
30-20-10 Double Unders

IMG_4298

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Thursday WOD 9.25.14

Reminder: Yoga this Saturday 8 to 9 before open gym!

Warmup
Burgener

Set 1
6 minute C+J warmup to near maximal weight
@ 6:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 8:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 11:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 14:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 16:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 18:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 19:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 20:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 21:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 22:00 – 1 C+J @ ~90% of max from first 5 lifts

Set 2
Mobility

IMG_4316

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