Lots of work

WOD: 6 rounds not for time: 12 Pendlay rows, 12 perfect push ups 12 supine ring rows, 24x in lunge position arms extended ab twists(12 each direction) (complete work for quality not for time scale reps accordingly- if you used ring rows yesterday then work alternative scale today - for example - negatives(Less reps), kipping swing, toe pull ups, strict banded pull ups with lightest band)

Strength: 8x2 Push Press @ 80% of 1RM Push Press

Accessory: 3xLOB Farmer Carry (ahap)

Recovery: 1x50 banded tricep extensions


21-15-9 Row cals, pull ups, and single arm thrusters

Monday, July 16

OC is back to normal schedule thank you for understanding the coaches staff's desire to get better and learn more skills.

Learn more about the newest tool OC invested in to help you learn the truth of where you are today and help you identify where you want to go next.

WOD: 21-15-9 Single arm kb thrusters 53/35, pull ups and row calories

Strength: 8 rep max good morning (starting from pins, complete around 20 reps total)

Accessory: 3x20 Russian Swings (AHAP)

Recovery: 2:00 each side bird dog


"Strict Biathlon"

Friday, July 13

Reminder OC is closed this weekend. The gym will be open from 7-8am on Saturday - check in for the CrossFit Gymnastic Seminar starts at 8:30 so the gym needs to be cleared out by then.

WOD: "Strict Press Biathlon" For Time: 25 Strict Presses (95/65) 25 Strict Presses (65/45) 25 Strict Presses (45/35) Every time you break you have a 250 meter run penalty

Strength: Work up to a heavy Push Jerk

Recovery: 1x100 straight arm lat pull downs

Push Jerk: Push Jerk

Strict Press Biathlon: Strict Press Biathlon"Strict Press Biathlon" For Time: 25 Strict Presses (95/65) 25 Strict Presses (65/45) 25 Strict Presses (45/35) Every time you break you have a 250 meter run penalty. Between each set of 25 you have a 250m run - 22 min time cap.


7 min - row and dubs

Thursday, July 12

Reminder OC is closed this weekend. The gym will be open from 7-8am on Saturday - check in for the CrossFit Gymnastic Seminar starts at 8:30 so the gym needs to be cleared out by then.

WOD: Complete as many rounds as possible in 7 minutes of: 200-m row 50 double-unders Workout courtesy of CrossFit.com

Strength: 5x5 box squat @ 75% of 1RM

Strength: 6x3 sumo deadlift @ 65%- 75%

Recovery: 1x100 banded good mornings


Gymnastic Prep

Wednesday, July 11

Gymnastic Prep : WOD: 4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Hip Extensions(pause at top) 25 Flutter Kicks(try to flatten back out on ground and point toes - count each leg) 25 Banded Good Mornings :25 L-Sit on Parallettes(scale with knee tucks) Can be completed in any order to accommodate classes

Accessory: 2x10 on each arm turkish get ups (20 reps each arm)

Recovery: 100 hip circle glute bridges


50

Tuesday, July 10

WOD: 50 burpee pull ups or 30 burpee m/u(either bar or ring)

Strength: 9x3 Bench Press @ 80% (use close medium and wide grips - if one grip is significantly weaker than the others than use that grip for 3x in a row)

Accessory: 3x20 each arm single arm db rows

Recovery: 1x100 banded tear aparts