ORANGEWOD

15-Sep-20

Context

Building

Energy System

Work Capacity

Strength Section

Structural Strength

4 Rounds of 3 min.
10 Glute Bridge DB Press
60 sec. Plank Hold

Muscle Building

4 Rounds of 3 min.
8 Bench Press
40 sec. Handstand Shoulder Taps

complexity

4 Rounds of 3 min.
5 Bench Press
3-5 Wall Walks

Metcon Fitness

3 Rounds for Time

20 cals. Bike/Row
20 Sit Ups Anchored
15 Jumping Pull Ups

Metcon performance

3 Rounds for Time

30 cals. Bike/Row
20 Sit Ups
10 Pull Ups

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar