Tues 01/24/12 WOD

I think through my years at OAC I have heard almost every complaint but this is a new one.



A.  OHS- @3011 5-4-3-2-1 (building to tough single); rest 3+ min

B.  Plank on Rings- accumulate 3 min


For Time:

“Dirty Thirty”

30 Box Jumps- 24/20

30 Jumping Pull-ups

30 KBS-53/35

30 K2E

30 Push Press-45lbs

30 Back Ext

30 Wall Ball- 20/15 (10’/8′)

30 Burpees

30 Double Unders


Games Prep

Part I

A.  OHS @ 3011 5,4,3,2,1; rest 3+ min

B.  30 COVP Pull-ups; rest 5 min x 3

Rest 6+ hours

Part II

For Time:

30 Ring Dips

30 Box Jumps-30/24

30 DB Squat Cleans- 45/30#/hand

30 GHD Sit-ups

30 Double Unders

30 Cal Row


01/23/12 WOD Results


We have received a new shipment of Shirts, women’s pants and women’s tanks.  We only have a few so please let me know if you want one asap.






Posted on: January 23, 2012admin

12 thoughts on “Tues 01/24/12 WOD

  1. I agree with Jerilyn, why hide under a sweaty T-shirt? I say if you worked hard for those abds….you should definately let them be seen 🙂

  2. Paleo Almond Macaroons
    1 1/4 almonds (ground) Mix almonds, cinnamon, and lemon peel. Beat egg whites, then
    1 tsp cinnamon add to mix. Fold in honey, lemon juice and coconut.
    1 tsp lemon peel (grated)
    2 egg whites (beaten) Bake at 250 for 30 min – makes 15 – use TBS to make into balls
    1/4 c raw honey
    1/2 lemon juice
    2 TBS coconut

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