ORANGEWOD

1-Aug-20

Context

Building

Energy System

Endurance

Strength Section

Structural Strength

No Strength

Muscle Building

No Strength

complexity

No Strength

Metcon Fitness

20 min. AMRAP
250 m. Run
15/12 Cal. Row/Bike
20 Russian KB Swings
5 (Half) Burpees*

* Add +5 Burpees each Round

Metcon performance

20 min. AMRAP
400 m. Run
20/15 Cal. Row/Bike
20 American KB Swings
5 Burpees*

* Add +5 Burpees each Round

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar