Warm Up- Press, Push-Press, Push -Jerk
1,2,3 non stop for 10 sets

WOD
Option 1
135lb
10,9,8,7,6,5,4,3,2,1
Power clean, Push Press, Front Squat

Option 2 95, 115, 135, 155, *175, *195,
Reps of 5 - Continous Movement (.Bar must not touch the ground after Deadlifts )
Deadlift, Hang Power Clean, Front Squat, Push Press
7 Rounds
* final 2 rounds 3 sets of 3
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Run a 10 K
You Know you need to.

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WarmUp
Run 1 mile

WOD
Angie in Reverse
100 Pushups
100 Situps
100 Squats
100 Pullups (0) Post your comments...

ReSt....re-set

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Warm Up
Hollow Rocks 5 seconds on 5 seconds off 8 rounds
2 handstand pushups every 15 seconds for 8 rounds



WOD
150 Wallball Shots for time

The "OC" Hoodie has arrived. Check out the Store !!! (0) Post your comments...

Warm Up
Tabata Treadmills
POSE it Up !!

WOD
# 1- 10,9,8,7,6,5,4,3,21, GHD Back Extensions, Situps
15 down to 1 if you dont have a GHD ( go visist an affiliate )
# 2-
Alternating:
7 Suitcase-Deadlift,
3 Turkish Getups
7 rounds


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Warm Up
10 Squats
From your back, 1 rope pull to vertical, and return to floor
5 rounds .

WOD
Back Squat
Bar , 75, 95, 135, 155, 175 10 reps each
then 200, 215, 225, 3 reps each
then 250 - Max (0) Post your comments...

Run 3.2 miles


In the New Winter wear Longsleeve Workout Warrior ( WWLS-1 ) (0) Post your comments...

Warm Up
5 turkish Getups
1 rope climb
4 rounds



10 rounds of 10 Burpees

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ReSt

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Warm Up
8 Box Jumps
5 Wallball
8 rounds


WOD
Front Squat
5 reps 8 sets at
115,135 rest 1 minute between rounds
155,165 rest 2 minutes between rounds
175,195 rest 2 minutes between rounds
205, then....rest 2 minutes between rounds
215 MAX reps

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Warm Up
Double Unders 10 sets of 10
Push Ups 5 sets of 5


WOD
21,21, 21 - 55 lb Kettlebell Swing
21,21,21 55 lb Barbell Push Press



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