2019-05-15

ORANGEWOD

15-May-19

Context

Benchmark

Energy System

Volume – Lactic

Strength Section

Strength

4 Rounds of 3 minutes
6 Box Squat (90% effort)
Bar of Dumbbells

Performance

4-5 Rounds build-up
5 Heavy Back Squat
not to failure
1 RIR

Competition

4-5 Rounds build-up
5 Heavy Back Squat
not to failure
1 RIR

Metcon Fitness

Angie
For time:
80 Body Rows
80 Push-ups
80 Sit-up (abmat)s
80 Air Squats

Metcon performance

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats

Skills & Notes

Focus exercises this week: Squat Snatch & Toes2bar

Cool Down

3 Rounds
8 reps Packcakes 5-10kg
Hold last rep for 20sec

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar