ORANGEWOD

3-Aug-20

Context

Building

Energy System

Speed

Strength Section

Structural Strength

4 Rounds of 3 min.
8 Ring Rows
200 m. Suitcase Carry, swich when needed

Muscle Building

4 Rounds of 3 min.
3 Rope Climbs
200 m. Suitcase Carry, swich when needed

complexity

4 Rounds of 3 min.
1-2 Legless Rope Climbs
150 m. One Arm KB Overhead Carry, swich when needed

Metcon Fitness

5 Rounds each, Buddy

I go, You go. Swich after each full round

15 KB Squats
15 Russian KB Swings
5 (Half) Burpees

Metcon performance

5 Rounds each, Buddy

I go, You go. Swich after each full round

20 KB Squats
15 Russian Speed KB Swings (optional: KB Snatches)
5 Burpees

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar