2020-01-14

ORANGEWOD

14-Jan-20

Context

Building

Energy System

Work Capacity

Strength Section

Structural Strength

4 Rounds of 3 minutes
6+6 Dumbbell Rows
40sec Vertical Rack Hold

Muscle Building

4 Rounds of 3 minutes
8 Barbell Rows
40sec Slow MU Transitions

complexity

4 Rounds of 3 minutes
5 Barbell Rows
3 Strict Ring Muscle-Ups

Metcon Fitness

21-15-9
Knee Raises
Pushups
Wall Balls

Metcon performance

21-15-9
Toes2Bar
Pushups
Wall Balls

Skills & Notes

Focus exercises this week: Clean & Handstand Pushups – Hanging & Jefferson Curl

Cool Down

Hanging

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar

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