• Tuesday Sept 19, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Clean, Front Squat, Thruster Every 90 seconds for 7 rounds. 1 Clean + 1 FS+ Thruster Build to heavy for the 1st 4 sets, then keep the weight consistent for the remaining 3 sets. Metcon Metcon (Time) 30-20-10 reps for time of: GHD sit-ups

  • Hang Power Cleans

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting New Weightlifting Total (Total Weight) Metcon Metcon (AMRAP – Reps) 4 rounds With 3 min clock run 400 m and perform as many Hang Power Cleans as possible in remaining time Record Total Reps

  • Saturday September 16th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Squat clean (115/85) Bar over burpee Rest 3 minutes 10-9-8-7-6-5-4-3-2-1: Deadlifts (155/105) Knees to elbows

  • Friday Partner WOD

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) Buy in – Run 1600 Meters total 1 athlete at a time 3 x’s (split reps between partners e.g. partner a does 20 reps, then partner b does 20) 40 Russian KB Swings 70M/53W 40 KB Deadlifts 70/53 40 Lunge Steps 40

  • Thursday September 14, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Hang Power Snatch Work up to 70% of 1 RM Hang Power Snatch then, EMOM 5 min 3 Hang Power Snatch Metcon Metcon (Time) 5 Rounds 3 Snatches 155/105 2 Rounds of Cindy 1 Rope Climb 15 feet

  • Wednesday September 13, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Reps) In 10:00 : Run 800m 150 Double Unders Max Reps Box Jumps (24″/20″) (Score is number of Box Jumps.) rest 3 min Metcon Metcon (AMRAP – Reps) In 10 Min: Run 800 M 50 KB Swings 53/35 Remaining time Max

  • Tuesday September 12, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Warm-up Warm-up (No Measure) EMOM 8 Min 8 KB STep Ups 5 Air Squats Metcon Metcon (Time) 5 rounds for time of: 200-meter farmers carry 53/35 20 deficit push-ups, hands on dumbbells 10 push jerks 53/35

  • 9/11 Memorial Wod

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) Row 2001 meters Then 11 reps of the following: Box Jumps (24″/20″) Thrusters (#95/65) Burpee Chest to Bar Pull-ups Power Cleans (#95/65) Handstand Push-ups Kettlebell Swings (#70/53) Toes to Bar Deadlifts (#95/65) Push Jerk (#95/65) Row (or Run) 2001 meters