2019-05-17

ORANGEWOD

17-May-19

Context

Quality

Energy System

Work Capacity

Strength Section

Strength

4 Rounds of 4 minutes
8 Knee Raises
30sec Rack Support
12m Sled Pull Arms

Performance

4 Rounds of 4 minutes
8 Knee to Elbow Strict
30sec Ring Support Vertical
12m Sled Pull Arms

Competition

4 Rounds of 4 minutes
8 Toes2bar Strict
40sec Ring Support Vertical
12m Sled Pull Arms

Metcon Fitness

For Time
Buy-in
20 Hang Dumbbell Snatches

4 Rounds
10 Box Step Ups (no weight)
100m Overhead Carry
10 Dumbbell Lunges

Buy-out
20 Hang Dumbbell Snatches

All with one Dumbbell

Metcon performance

For Time
Buy-in
30 Hang Dumbbell Snatches

4 Rounds
10 Box Step Over Dumbbell
100m Overhead Carry
10 Dumbbell Lunges

Buy-out
30 Hang Dumbbell Snatches

All with one Dumbbell

Skills & Notes

Focus exercises this week: Squat Snatch & Toes2bar

Cool Down

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

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar