Friday WOD 7.1.16

Holiday Hours: We will be closed for the day on Monday, July 4th. Enjoy!

**Next Friday is the last day to sign up for the Summer Games!! If you are unable to participate and would still like to order a games shirt, please let Katie know ASAP. They are $25. Also if anyone would like to volunteer to judge or help out throughout the day please let us know as well.
2016 Summer Games Registration

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Clean and Jerks (Empty Barbell/PVC)
10 Lunges
6 Sotts Press (Empty Barbell/PVC)
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1×5 Overhead Squat @ 55%
1×5 Overhead Squat @ 65%

Set 1
5×7 Overhead Squat @ 75%

Set 2
15-12-9 Overhead Squat (95/65#)
15-12-9 Handstand Pushup
15-12-9 Toe to Bar

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Thursday WOD 6.30.16

Holiday Hours: We will be closed for the day on Monday, July 4th. Enjoy!

Warmup
Burgener Warmup

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

Set 2
7 Rounds
7 Burpee Box Jumps
7 Pullups
7 KBS 1.5/1pd

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Happy Birthday Kristin! WOD 6.29.16

HAPPY BIRTHDAY KRISTIN!
After tonight’s workout we will be heading to Kendall Pond, OCN’s favorite watering hole, to celebrate the start of summer, Kristin, and the Holdens becoming a family of 3!

There will also be a 7am class this morning in addition to our evening schedule.

Holiday Hours: We will be closed for the day on Monday, July 4th. Enjoy!

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
2 Minute Lateral Cone Weave

Set 1
[ocn] Kristen
200m-200m-200m-200m-200m-200m-200m-200m-200m-200m Run
20-18-16-14-12-10-8-6-4-2 Box Jumps
20-18-16-14-12-10-8-6-4-2 Abmats
0-1-0-1-0-1-0-1-0-1 Rope Climb

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Tuesday WOD 6.28.16

After tomorrow night’s workout we will be heading to Kendall Pond, OCN’s favorite watering hole, to celebrate the start of summer, Kristin, and the Holdens becoming a family of 3!

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups
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1×5 Bench Press @ 50%
1×3 Bench Press @ 60%
1×2 Bench Press @ 70%

Set 1
10×2 Push Jerk @ 55%
5×5 Bench Press @ 80%

Set 2
1000m Row
30 Power Cleans 135/95#
30 Burpees

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Mike’s AOTM WOD 6.27.16

Warmup
2 Rounds
10 Good Mornings (Empty Bar/PVC)
8 Lunges
2 Back Rolls
8 Push Press (Empty Bar/PVC)
or
Stick Game
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1×5 High Bar Back Squat @ 55%
1×5 High Bar Back Squat @ 65%

Set 1
5×7 High Bar Back Squat @ 75%

Set 2
Mike’s AOTM WOD
EMOTM
2 Power Cleans @ 70% 1 RM
Death by pullups starting at 5
*score = number of rounds successfully completed
*after the first round you miss, the following minute you may complete a 200m run to get back in

20160531_175409

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