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OBCF WoD 07.24.2017

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Strength/Skill

A. EMOM x 12 – Hang Power Clean + Power Clean
Climb these sets….start w/empty BB. We will be seeing
this complex in the coming weeks and we will want to build off of
each session. Goal over each complex will be to use a slightly
heavier load across all set each week as we progress. Don’t Drop
Barbell…perform Hang clean, you can come back to the hang to
reset but once we are set the power clean needs to be TnG.
Refer back to your numbers from June 21st and July 6th

Conditioning

10min AMRAP
10 Deadlifts
8 Hang Power Cleans
6 Front rack Lunges
Rx 135/95

OBCF WoD 07.21.2017

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Conditioning

In Teams of 2
AMRAP 30
10m Partner Wheelbarrow
10 Burpees Over Partner
10m Partner Wheelbarrow
400m Partner Run (Together) with one WB 20/14
***partner A will begin and complete the first wheelbarrow
carry holding partner B’s feet…then partner A will do the
10 Burpees Over Partner B….then return to the wheelbarrow
with partner A holding partner B’s feet. After that both
complete the run. To start the next round Partner B will now
hold the feet and do the burpees over partner A.
***on the run either partner can hold the ball.
***if you have athletes that cant do the wheelbarrow walks
have both athletes complete bear crawls. Use this scale
for any athlete that is without a partner.

OBCF WoD 07.20.2017

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Strength/Skill

A. Push Press 10/8/6/4/2. Climbing
B. 3×5 Weighted Ring Dips
A&B done on a running clock, every 2min complete a set.

Conditioning

For Time
21-15-9
Cal Row
Burpee Box Jump Overs 24/20 (Regional Standard Allowed)
***athletes can use hands to help get over the box. Feet must
also tap the box.

OBCF WoD 07.19.2017

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Strength/Skill

A. Pausing Snatch Deadlift + Squat Snatch
5 sets of 2 EMOM – Ligt to Mod Load. Use this as a
primer to dial in Squat Snatch
B. Squat Snatch EMOM
Min 1 – 3 Snatches @ 72% of 1RM
Min 2 – 3 Snatches @ 77%
Min 3 – 2 Snatches @ 82%
Min 4 – 2 Snatches @ 85%
Min 5 – 1 Snatch @ 87%
Min 6 – 1 Snatch @ 90%
Min 7 – 1 Snatch @ 92%

Conditioning

3RFT
20 Wall Balls 20/14 10′
10 Power Snatches 75/55
50 Double Unders