Category Archives: OCR Training

WOD 6-7-2015

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Warm up 6 min cap 3 rounds 10 box step-ups 10  shoulder press pvc 10 ab-mat sit ups WOD 30 min 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand […]

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3303 Challenge

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The 3303 Challenge was designed to get people active for the summer while promoting awareness and raising money for the “Children cancer Research Fund” (childrenscancer.org). It is a simple and fun concept. You have 3 exercise, 30 repetitions and 3 friends that you nominate. If you see the challenge images, read the post, like the post or been nominated, you […]

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WOD 6-5-2015

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Warm up 3 rounds 6 minute cap 10 box step ups 10 release push ups 10 air squats WOD Not for time, 30 min cap 50 one-legged squats, alternating 25 dips 40 one-legged squats, alternating 20 dips 30 one-legged squats, alternating 15 dips 20 one-legged squats, alternating 10 dips 10 one-legged squats, alternating 5 dips Originally posted 2015-06-05 09:51:11.

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WOD 6-4-2014

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Rest Day Originally posted 2015-06-04 09:47:13.

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WOD 6-3-2015

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Warm up 5 min cap 3 rounds 10 box step ups 8 T2B (toes to bar) 8 lunges MetCon 25 min cap 5 rounds run 400m 20 double unders/60 singles Originally posted 2015-06-03 11:12:17.

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WOD 6-2-2015

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Warm up 5  min cap 3 rounds 12 air squats 10 presses pvc 10 hollow rocks MetCon AMRAP, 12 min cap 30 Wall ball 30 Jump squats 20 kbs Originally posted 2015-06-02 09:59:55.

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WOD 6-1-2015

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Warm up 6 min cap 4 rounds 10 release push up 15 crunches 10 jump squats MetCon 3 rounds, 25 min cap RM: Repetition maximum. 10 RM is the max for 10 reps. 10RM Bench press 15 pull ups 10RM incline dumbbell press 15 chin ups 10RM decline press 15 one arm rows Originally posted 2015-06-01 10:29:57.

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WOD Intervals 3-24-2015

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AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 […]

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WOD 2-11-2016

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Warm up 7 min cap 3 rounds 35 jump rope 10 inverted pull ups 10 lunges 10 bench push ups WOD 28 min cap 5 rounds runs 200m 15 thrusters 12 burpees 15 dips Originally posted 2016-02-11 11:52:59.

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WOD 2-7-2016

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Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.

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