“O.C.T. #1” WOD 8/2/22

“O.C.T. #1” WOD 8/2/22

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
Then:
Mobility

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WIN
SKILL:
3 Sets
7 Ring Swings
100 Ft. DB O.H. Walk (50 Ft. L & R)
LIFT:
Full Clean w/ 3 Sec. Pause at Knees
7 x 1
*Build to 85-90%
WOD:
“O.C.T. #1”
1-3-5-7-9
Muscle Ups
Squat Clean to Overhead*
*Men: RX: (225-205-185-155-135) L1: (205-185-155-135-115) L2: (185-155-135-115-95)

Women: RX: (155-135-115-95-75) L1: (135-115-95-75-65) L2: (115-95-75-65-55)
*Sub. Burpee C2B Pull Ups x 2 accordingly.

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FIT
SKILL:
3 Sets
7 Ring Swings
100 Ft. DB O.H. Walk (50 Ft. L & R)
LIFT:
Front Squat
7 x 1
*Build to 85-90%
WOD:
10-12-14-16-18
Erg Facing Burpees
Cal. Row

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AT HOME
SKILL:
3 Sets
20 Hollow Rocks
100 Ft. DB O.H. Walk (50 Ft. L & R)
LIFT:
Paused Goblet Squat
4 x 8
*Pause for 3 Sec. at the bottom.
WOD:
10-12-14-16-18
Burpee Broad Jumps
KB/DB Hang Clean & Jerk