Blog Search

OBCF WoD – 06.21.2017

By: 0

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.

Conditioning

AMRAP 20
10m Single Arm OH Dumbell Lunge 50/35 Right Arm
10m Single Arm OH Dumbell Lunge Left Arm
15 Wall Balls 20/14 10′
20 Burpees

OBCF WoD – 06.19.2017

By: 0

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 @ 65% of 1RM
Min 2 – 3 Snatches @ 70%
Min 3 – 2 Snatches @ 75%
Min 4 – 2 Snatches @ 80%
Min 5 – 1 Snatch @ 82%
Min 6 – 1 Snatch @ 85%
Min 7 – 1 Snatch @ 87%

Conditioning

3RFT
15 SDLHP 115/80
10 Box Jump Overs 24/20
5 HSPU Strict

OBCF WoD – 06.13.2017

By: 0

Strength/Skill

A. Strict Press
5 Reps @ 77.5% of 1RM
5 Reps @ 85.5%
5 Reps @ 87%
5 Reps @ 88%
Complete each set every 3 minutes

Conditioning

AMRAP 20
1 Round of Cindy
15 Wall Balls 20/14 10′
2 Rounds of Cindy
15 Wall Balls
3 Rounds of Cindy
15 Wall Balls
4 Rounds of Cindy
15 Wall Balls
5 Round of Cindy
15 Wall Balls
….continue to add a round of Cindy after each round of WB.

OBCF WoD – 06.08.2017

By: 0

Strength/Skill

A. Snatch Balance Every 2min 2 Snatch Balance x 5 (10min)
Climb the load but keep moderate…work on speed and stability
under the bar. 2sec pause in the bottom position.
B. Squat Snatch EMOM
Min 1 – 3 Snatches @ 60% of 1RM
Min 2 – 3 Snatches @ 65%
Min 3 – 2 Snatches @ 70%
Min 4 – 2 Snatches @ 75%
Min 5 – 1 Snatch @ 80%
Min 6 – 1 Snatch @ 82%
Min 7 – 1 Snatch @ 85%

Conditioning

FT
500m Row
25 Burpees over the Rower
Then 3 Rounds of
10 KBS 70/53
10 Box Jump Overs 24/20

OBCF WoD – 06.07.2017

By: 0

Strength/Skill

20min AMRAP
200m KB Farmer Carry 53/35
50 Double Unders
10 Dumbell Clean and Jerks 50/35

Conditioning

EMOM x
Min 1 – 40s of GHDs
Min 2 – 40s of Hip Ext
Min 3 – 30 banded pull aparts
***these reps should be at a comfortable pace
not metcon pace. Make sure form and tech
do not faulter. On the GHD and Hip Ext shoot for
15-20 reps.