• Post Superbowl WOD

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Metcon

    Metcon (Time)

    For time:

    30 overhead walking lunges

    30 knees-to-elbows

    30 sit-ups

    30-cal. row

    30 sit-ups

    30 knees-to-elbows

    30 overhead walking lunges

    Men: Lunge with 45-lb. plate

    Women: Lunge with 25-lb. plate

    This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.