Archive | April, 2014

Thursday 5/1

Its been a great week so far! We’re in the process of making a survey for all of you to take to rate your experience at OSA! Once we get it rolling we’ll have more details, but we want honesty. That’s the only way we can create the best product in the northeast! Let’s work […]

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Wednesday 4/30

Gymnastics: Pull-ups – Kipping/butterfly/C2B/C2B butterfly WOD: “Diane’s a B*TCH” 10, 9, 8…1 HSPU Deadlifts @225/155

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Tuesday 4/29

Conditioning: Clean Complex E2MO2M x 8 1 tempo clean deadlift + power clean + 1 mid-hang squat clean + 1 front squat + 1 split jerk – Go up in weight every time, if you fail part of the complex, go back down to previous weight and stay there for duration of time Core:  “I Would […]

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Monday 4/28

Strength: Back squats 6 x 4 @ heaviest possible   WOD: “Irresistible Snacking” 5 RFT 10 HR push-ups 10 KB swings @53/35 25 Double unders

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Saturday 4/26

METCON: “Pain & Gain” 6 RFT 200m Row 15 KB Swings 15 AbMat Sit Ups *teams of 2, 1 person does a round at a time. 6 rounds each* COMPETITOR: 3 x milk jug run *Rest 120s between efforts* “Dork” AFAP 33 F squat@185/125 15 Burpee 33 deads@185/125 15 Burpee 33 KB swing@71/53 15 Burpee

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