Christmas Party

OIC/VBW Christmas Party – Dec. 19th! It will be an adult only party. More details will follow.

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Tuesday, Dec. 1, 2015

Warm Up: 2 rounds

  • 200 m Run
  • 30 Sec Handstand
  • 10 Lunge + Twist
  • 10 Pass Throughs
  • 10 OVH Squat

Strength/Skill: 

Every 2 min for 10 min – 1 Cl Pull + 1 Pwr Cl + Cl x 2 @ med

then 

EMOM for 5 min – 5 Neg Pull Ups

WOD: 3 RFT

50 m Sled Push 90/50

20 Ring Dips

10 Turkish Get Ups 45/35

Monday, Nov. 30, 2015

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Goblet Squats
  • 10 Iron Cross
  • 10 Scorpions
  • 5 Box Jumps

Strength/Skill:

Every 2 min for 10 min – 5 rep MAX Back Squat

* take 5 sets to work up to a 5 rm

WOD: For time

1000 m Row

50 KB Snatch 45/35

200 Double Unders

* Alt arms on Sn

 

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Weekend Warriors!

Saturday, Nov. 28, 2015

Warm Up: 2 rounds

  • 10 Lunges + Twist
  • 10 KB Swings
  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Inch Worms

WOD: Turkey Burner

Partner WOD for time

200 DU

200 m Buddy Carry

100 Push Ups

100 KB Swings 45/35

100 Walking Lunges

100 K2E

400 m Run Together

100 Push Press 75/45

100 AMSU

100 Wall Balls 20/14

400 m Run Together

Friday, Nov. 27, 2015

Warm Up: 2 rounds

  • 30 Sec Handstand
  • 5 Box Jumps
  • 10 Pass Throughs
  • 10 OVH Squats

Strength/Skill: 

EMOM for 5 min – 5 Pwr Cl @ moderate *work on cycling

then

EMOM for 5 min – 20 DU

WOD: For time

21 – 15 – 9

Cal Row

C2B

Burpee to Plate 45/25

Thursday, Nov. 26, 2015

Warm Up: 2 rounds

  • 10 Air Squats
  • 10 Pass Throughs
  • 10 KB Swings
  • 10 Good Mornings
  • 5 Box Jumps

Strength/Skill: 

Go over the WOD movements. Communication is KEY in this WOD.

WOD: “The Gobbler”

Teams of 4

80 KB Swings 45/35 (2 ppl at a time -synchronized)

70 AMSU (synchronized as a team)

60 Air Squats (synchronized as a team)

50 Pull Ups (2 ppl at a time -synchronized)

40 Push Ups (2 ppl at a time -synchronized)

30 Deadlifts 300/200 (2 ppl at a time -synchronized)

20 Wall Balls 20/14 (synchronized as a team)

100 m Walking Lunges as a team

 

*** Reminder there is ONLY one 8 AM Class on FRIDAY ***

 

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We wish our OIC Family a very Happy Thanksgiving!

 

Wednesday, Nov. 25, 2015

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Goblet Squats
  • 10 Scorpions
  • 10 KB Swings

Strength/Skill:

EMOM for 5 min – 5 Push Press @ med

then

EMOM for 5 min – 2 Rope Climbs

WOD: For time

1000 m Run

50 Wall Balls 20/14

1000 m Run

Tuesday, Nov. 24, 2015

Warm Up: 2 rounds

  • 30 Sec Chest Stretch
  • 10 Lunges
  • 10 Iron Cross
  • 10 OVH Squat

Strength/Skill:

Muscle Up/Pull Up Practice – 10-15 min

then

Double Under Practice 10-15 min

WOD: 12 min AMRAP

5 Cleans (Full) 135/95

10 Shoulder to Overhead 135/95

15 Front Rack Rev Lunges 135/95

Monday, Nov. 23, 2015

Warm Up: 2 rounds

  • 400 m Run
  • 10 Air Squats
  • 10 Pass Throughs
  • 30 Sec Handstand
  • 5 Box Jumps

Strength/Skill: 

EMOM for 5 min – 3 Pwr Pos Snatch @ light

EMOM for 5 min – 3 Snatches @ med

EMOM for 5 min – 5 Neg Ring Rows

WOD: “Diane”

21 – 15 – 9

Deadlift 225/135

HSPU

Saturday, Nov. 21, 2015

Come out tomorrow and show your support for Jeff as we will be having a special Diaper WOD! 

Warm Up: 2 rounds

  • 200 m Run
  • 10 Air Squats
  • 10 KB Swings
  • 10 Pass Throughs

WOD: Deck of Cards!

Come and find out what fun things we have in store for you!