[ocn] Athlete of the Month – February 2016

Derek “D1” Rebello

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Derek has been a member at [ocn] for just about 1 year. He comes to the gym with many strengths but his greatest has to be his consistency in his workouts. His money lift is the bench press with a huge 235 PR.  He’s a regular at Saturday Open Gym, developing skills and technique such as pull ups, double unders, rope climbs, and wall balls. Whats next for Derek you ask… we see muscle ups on the horizon as he has been focused on learning the basics of the transition. You can always count on him to pull his weight in any partner WOD. He is a great addition to the gym, always ready to put in some serious work and take on any challenging WOD or movement.  Awesome job Derek, keep up the great work!

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Monday WOD 2.1.16

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
==============================
1×5 Front Squat @ 65%
1×5 Front Squat @ 65%
1×5 Front Squat @ 75%
1×3 Front Squat @ 85%

Set 1
1×1+ Front Squat @ 95%

Set 1
@0:00 to 1:00 AMRAP
6 Handstand Pushups
3 Cleans (185/125#)
@1:00 to 2:00 REST
@3:00 to 5:00 AMRAP
12 Handstand Pushups
6 Cleans (185/125#)
@5:00 to 7:00 REST
@7:00 to 10:00 AMRAP
18 Handstand Pushups
9 Cleans (185/125#)
@10:00 to 13:00 REST
@13:00 to 15:00 AMRAP
12 Handstand Pushups
6 Cleans (185/125#)
@15:00 to 17:00 REST
@17:00 to 21:00 AMRAP
Rest [30s] between rounds
6 Handstand Pushups
3 Cleans (185/125#)
@21:00 to 23:00 AMRAP
6 Handstand Pushups
3 Cleans (185/125#)

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Friday WOD 1.29.16

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups
==============================
1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×5 Front Squat @ 70%

Set 1
1×5 Front Squat @ 80%
1×5 Front Squat @ 87.5%

Set 2
@0:00, 1 Min AMRAP
2 Muscle-Ups
15 Wallballs
30 Double-Unders
[rest until 2:00]
@2:00, 2 Min AMRAP
2 Muscle-Ups
15 Wallballs
30 Double-Unders
[rest until 6:00]
@6:00, 3 Min AMRAP
2 Muscle-Ups
15 Wallballs
30 Double-Unders
[rest until 12:00]
@12:00, 7 Minute AMRAP (30s rest between rounds)
2 Muscle-Ups
15 Wallballs
30 Double-Unders
@19:00, 2 Minute AMRAP
2 Muscle-Ups
15 Wallballs
30 Double-Unders

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Happy Birthday Alex! 1.28.16

Happy Birthday Alex!

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Clean and Jerks (Empty Barbell/PVC)
10 Lunges
6 Kang Squats (Empty Barbell/PVC)
==============================

Set 1
4 Rounds
[30s rest between exercises]
4-6 Muscle-ups
8 Pendlay Rows @ 25% 1RM Deadlift
5 Strict Weighted Toe to Bar
8 Box Jump @ MAX HEIGHT CYCLEABLE

Set 2
[ocn] Alex
6 Rounds
Every 3 Minutes
@0:00, 3:00, 6:00, 9:00, 12:00, 15:00
9 Box Jumps (24/20”)
6 Toe to Bars
3 Burpees
1 Rope Climb
===========================
AMRAP
Clean and Jerks (95/65#) + 20/10# every round
Points = # cleans @ 95 * 1 + # cleans @115 * 2, etc.

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Happy Birthday Spencer!! 1.27.16

Happy Birthday Spencer!

Warmup
1 Minute One-in-Each Box
2 Minute Three-Step Inside
2 Minute Lateral In-n-Out
1 Minute In-n-Out Left
1 Minute In-n-Out Right
1 Minute Carioca Left
1 Minute Carioca Right
2 Minute Outside Drop Step
2 Minute Lateral Cone Weave
==============================
1×5 Pullup @ 55%
1×5 Pullup @ 65%

Set 1
20 Minute OTM
10×3 Box Jump [Evens]
5×7 Pullup @ 75% [Every other odd]

Set 2
[ocn] Spencer
3 Rounds
1 Snatch @ 70% 1RM
2 Clean + Jerks (same weight)
7 Deadlifts (same weight)
16 Walking Lunges w/ Plate OH (45/25#)

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