• Saturday February 10th, 2018

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

    Strength

    Push press 1-1-1-1-1-1-1-1-1-1

    Push press 1-1-1-1-1-1-1-1-1-1
    Start light and work up to a very heavy single.

    Metcon

    Metcon (Time)

    Partner WOD for time (similar strength required):

    100 push jerks (185/135)

    50 muscle ups

    *One partner working at a time. Bang out whatever you can get in a set, drop the bar, and your partner should start immediately and do the same.

    *Sub 100 pull-ups (any version) AND 100 dips (rings, bar, or bench/box) for muscle ups.

    *Partition reps as needed, and adjust weights to be challenging but doable.

    *Must complete 100 push jerks before starting the muscle ups.

    *Strength from racks. WOD from floor.