Tuesday WOD 9.1.15

Warmup
3 Rounds
1 min Self-Burgener
30s Leg Swings (side to side)
30s Leg Swings (front to back)
==========================
400m Run

Set 1
9 minute AMRAP TOTAL
Partners of equal strength share the same bar and
must complete the reps before switching. Scale and
pace to maintain TECHNIQUE over SCORE
4 minute AMRAP
3 Hang Squat Snatch 135#/85#
3 minute AMRAP
2 Hang Squat Snatch 165#/105#
2 minute AMRAP
1 Hang Squat Snatch 185#/125#

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Monday WOD 8.31.15

Warmup
3 Rounds
1 min Self-Burgener
30s Leg Swings (side to side)
30s Leg Swings (front to back)
==========================
400m Run
Draw Split Jerk Footwork

Set 1
16 Minute (Even Minute OTM)
8×2 Split Jerks

Set 2
Partners
200m Run
16 C2B Pullups
40 Abmat Situps
=======================
400m Run
12 C2B Pullups
30 Abmat Situps
=======================
600m Run
8 C2B Pullups
20 Ambat Situps

Landon's workout face

Landon’s workout face

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Happy Birthday Doug! 8.28.15

REMINDER: OCN will be closed tomorrow morning, no open gym

HAPPY BIRTHDAY DOUG!

Warmup
3 Rounds
2 Lunge into Inch Worms
2 Back Rolls
8 Air Squats (Alt. Pause)
8 Good Mornings
============================
1×5 High Bar Back Squat @ 55%
1×5 High Bar Back Squat @ 65%

Set 1
1×5 High Bar Back Squat @ 75%
1×5+ High Bar Back Squat @ 85%

Set 2
[ocn] Doug
30-25-20-15-10 Double Unders
5-4-3-2-1 Hang Snatch (115/75#)
100m-100m-100m-100m-100m Run
5-4-3-2-1 Ring Muscle-Ups

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Thursday WOD 8.27.15

Warmup
10 Lunges
20s High Knees
20s Butt Kicks
20s Leg Swings (front to back)
20s Leg Swings (side to side)
============================
900m Trail Run

Set 1
20 Minute AMRAP
3 Box Jumps (~44/32”)
6 Box Jumps (32/24”)
9 Box Jumps (24/12”)
3 Thrusters (135/95#)
6 Thrusters (115/80#)
9 Thrusters (95/65#)
2:00 Minute Rest

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Wednesday WOD 8.26.15

Warmup
20s High Knees
20s Leg Swings (front to back)
20s Leg Swings (side to side)
10 Pushups
============================
1×5 Shoulder Press @ 50%
1×5 Shoulder Press @ 60%
1×5 Shoulder Press @ 70%

Set 1
20 Minute OTM
Evens BJ, Odds SP (Every Other)
10×3 Box Jump
5×4 Shoulder Press @ 82.5%

Set 2
28 Minute AMRAP
Stations
20s on, 40s off
Total Reps
Start wherever but go in order…
Box Jumps (24/20”)
Handstand Pushups
Row (Meters divided by 4)
Toe to Bars
Lunges
Assault Bike (Hundredths of a Mile)
Hang Cleans (135/95#)
Double Unders
Ring Dips
Thrusters (95/65#)
Abmat Situps
Deadlifts (225/155#)
Pullups
Wallballs

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