The OC / 0 Comment
WOD: Tuesday
STRENGTH:
5 x 3 Split Jerk from back
5 x 3 Shoulder Press
6 rds 4time:
10 floor presses- left arm @ 53/35
12 med ball cleans @ 20/14
10 floor presses- right arm @ 53/35
12 weighted sit ups @ 20/14
*Be sure to land deep in the squat on the cleans
**Floor press is like a bench press but on the floor. It is great for building starting strength and alternating arms will help develop both sides,,,, so you can’t rely on your strong side for this one
The OC / 0 Comment
WOD: Monday
7 x 2 Front squat (Athlete Discretion… load/body weight)
then
12 minute amrap
10 deadlifts @ 115/75
1 power clean
1 push press
15 yard prowler push 90/50
The OC / 2 Comments
Recap of the week: We hit a lot of lifts;
deadlifts twice
power clean & jerk
squat clean
hang power clean
hang squat snatch
front squat
thruster
not to mention all the other stuff in between,,, I feel great, my muscles never felt better and look forward to a rest day. Matthew has been doing the programing and will for this 45 cycle,,, please give him a high5. He is the bomb.
The OC / 0 Comment
BARBELLS 4 BOOBS: did you register on line? barbellsforboobs.com
you do not need to be a member or register to join in the WOD
WOD: GRACE
30 reps of clean & jerk 4time
“ground to overhead”
The OC / 0 Comment
WOD:
7 x 1 increasing load
Over Handed Deadlift
then
5 rds 4time
700M row & 15 burpees w/a scorpions
The OC / 0 Comment
Thursday’s WOD: (except the 6pm hallowod fundraiser)
7×2 Squat Clean @ 85% of 1 RM
then
3* 6* 9* 12* 15 reps
-strict pullups
-KBS
-Box Step-ups w/ KB overhead
OCTOBER: 27TH @ 6pm HALLOWOD FUND RAISER
raising money for baby Greyson,, gas money for the parents to travel back & forth to hospital.. He is in chkd in Norfolk and will be there until late December. You do not have to donate to wod…
WOD: pick a partner,,,,, partner 1 runs while partner 2 is inside treating with the lady,,,, You only treat til your partner gets back from the run, switch, see how far you can get in each rd
run the building,
come back to bay door & go at it
Cindy, Fran, Grace, Karen….
4 ladies, 4 rds
The OC / 0 Comment
Individual warm up of the week:::: 1 loop around the whole complex,,,, 2 rds of Cindy (Hint: you will need that later this week),,, 20 shoulder rolls
active warm up, WOD appetizer;;;; Trainer choice
WOD: 25 minute amrap
10 deadlifts @ 135
5 hspus
400 M run
The OC / 0 Comment
Individual warm up of the week:::: 1 loop around the whole complex,,,, 2 rds of Cindy (Hint: you will need that later this week),,, 20 shoulder rolls
active warm up, WOD appetizer;;;; Trainer choice
WOD: 5, 4, 3, 2, 1, Front Squat
then
7 rds of: Thrusters @ 95 (don’t worry ladies, you can do 65,,, (Hint: you will need that later this week)
7 pull ups
The OC / 3 Comments
The weather is beautiful, the day is already started, I hope everyone is enjoying a wonderful day of rest and family activities.. See you this week with kick butt WODs
