Friday, Feb. 5th, 2010

Warmup

Row 2000m

rest 5 min

Max rnds of: (Min 3 rnds)
10 ring dips unbroken
30 sec rest

Thursday, Feb. 4th, 2010

Warmup

21-15-9
Burpees
KB swings 1.5p

rest 5 min

3 x 10 Toes to bar
1 min rest between sets

Tuesday, Feb. 2nd, 2010

Warmup

"Tabata This"
Tabata intervals of:
Pullups
Pushups
Situps
Squats
Row

Monday, Feb. 1st, 2010

Full warmup

OHS
1-10-1-15-1-20

Stretch 10 min

Friday, Jan. 29th, 2010

Quick 5-10 min warmup

OC throwdown WOD #3

5 rounds:

45 sec AMRAP Dead Lift – 225#/155#

Rest 15 sec

45 sec AMRAP Burpees

Rest 15 sec

(Total reps are athletes’ score. Burpees need to be done with an upright torso, no muted hips and a visible jump off the ground must occur)

rest 10 min

OC throwdown WOD #4

5 min max clean in lbs; rest 0 sec

5 min Cindy (chest-bar pullups) for total reps; rest 0 sec

5 min row calories

Total score = max 1RM weight lifted in lbs + total reps in 5 min Cindy + total cals in 5 min rowed (i.e. 285# + 240 reps (8 rounds) + 100 cals = score of 625 score)

Highest score wins…! Athlete is responsible for putting weights on and off.

Thursday, Jan. 28th, 2010

Quick 5-10 min Warm-up

OC throwdown WOD #1

7 rounds for time;

5 squat clean thruster

10 toes to bar

(each round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, clips and weights will be provided; toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7^thround, gals starting weight is 45# increasing to 105# by 7^th round)

rest 10 min

OC throwdown WOD #2

For time;

20 unbroken chin ups

Row 500 m

20 unbroken chin ups

Row 500 m

20 unbroken chin ups

(If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT.

Tuesday, Jan. 26th, 2010

warm-up

max Bench

rest 5 min

3rnds of:
10 ring dips (unbroken)
30 wallball (unbroken)
50 box jumps (unbroken)

*every time your set is broken add 5 burpees to the end of the workout