2019-03-14

ORANGEWOD

14-Mar-19

LOG YOUR Results

Context

Quality

Energy System

Volume – Lactic

TODAY'S RESULTS

STRENGTH

FITNESS

PERFORMANCE

Vanaf NU maandagmiddag WOD om 12:00 en vanaf 12 april ook op vrijdagen.

TODAY'S RESULTS

STRENGTH

FITNESS

PERFORMANCE

Strength Section

Strength

4 Rounds of 3 minutes
8 Strict DB Press
3-5 Rope Ups

Performance

4 Rounds of 3 minutes
6 Strict Press
12 Muscle-Ups Transitions SLOW

Competition

4 Rounds of 3 minutes
3-6 Strict Handstand Pushups
2-6 Muscle-Ups

Metcon Fitness

20min EMOM
10m Standing Sled Pull Arms Only
10 Pushups
AMRAP Wall Ball Squat Clean
Tuck or L- Hang
—-
Bench Press is NOT to failure
Safety first

Metcon performance

20min EMOM
10m Standing Sled Pull Arms Only
10 Bench Press 70-80% 1RM
AMRAP Wall Ball Squat Clean
L-sits
—-
Bench Press is NOT to failure
Safety first

Skills & Notes

Focus exercises this week: Back Squat & Muscle-ups

Cool Down

3 Rounds
40 sec Prayer (Lat Tri) Stretch
40 sec Seated Butterfly Weighted

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar