OTAC

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So far OTAC has created 331 blog entries.

2.24.2018 Saturday

February 23rd, 2018|

3 Rounds of: 5 min. AMRAPS From 0:00-2:00 Run 400m then ME DU's From 2:00-3:00 DB Push Jerks 35/20# From 3:00-4:00 Pull-ups From 4:00-5:00 DB Hang Squat Cleans 50/35# *Rest 5mins btwn rounds

2.23.2018 Friday

February 22nd, 2018|

3 Rounds FT: 7 Deadlifts 315/225# 7 Strict HSPU's

2.22.2018 Thursday

February 21st, 2018|

Teams of 2 will complete 3 rounds each (total of 6 rounds/team) of: 10 Lateral Box Jump-Overs 24/20" 15 Thrusters 95/65# 20 T2B While one partner works through the round, the other must hold two DB's extended OH. If the DB's are dropped from OH, both partners must perform 3 burpees before resuming the remainder [...]

2.21.2018 Wednesday

February 20th, 2018|

For Time: 40 Wall Balls 20/14# 20 Pull-ups 30 Wall Balls 15 Pull-ups 20 Wall Balls 10 Pull-ups 10 Wall Balls 5 Pull-ups

2.20.2018 Tuesday

February 19th, 2018|

For Time: 400m Run 30 Alt. Single-arm DB Snatches 50/35# 30 Push-ups 400m Run 20 Alt. Single-arm DB Snatches 20 Push-ups 400m Run 10 Alt. Single-arm DB Snatches 10 Push-ups

2.19.2018 Monday

February 18th, 2018|

For Max Reps: 3 mins of AAB or Rowing *Rest :60s 3 mins of DB Box Step-overs 20" 55/35# *Rest :60s 3 mins of Thrusters 115/85#

2.17.2018 Saturday

February 16th, 2018|

5 Rounds FT: 10 C2B 20 KB Swings 70/53# 30 Anchored Sit-ups 40 DU's

2.16.2018 Friday

February 15th, 2018|

In Teams of Four, complete three rounds each of: 500m Row 30 Thrusters 95/65# 20 Burpees *Teams get only one work station/exercise and one "rest" station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

2.15.2018 Thursday

February 14th, 2018|

"Elizabeth" 21-15-9 Cleans 135/95# (pwr cleans are ok) Ring Dips *Just for fun: Times to beat from 2012 CF Games Rich Froning 2:33 Deborah Carson 3:35

2.14.2018 Wednesday

February 13th, 2018|

Every 5 mins, for 35mins (7sets) for Time: 500m Row 8 Strict Pull-ups 12 T2B 16 Push-ups *Please note times for each of the seven sets