ORANGEWOD

17-Sep-20

Context

Testing

Energy System

Work Capacity

Strength Section

Structural Strength

3 Rounds of 4 min.
8 Hip Thrusts weighted
8 DB Strict Press

Muscle Building

3 Rounds of 4 min.
10 Hip Thrusts Barbell
10 Push Press

complexity

12 min to find
1 Heavy Clean & Jerk

Metcon Fitness

Benchmark ‘Grace’

For Time:

50 DB Knee to Overhead

Metcon performance

Benchmark ‘Grace’

For Time

30 Power Clean & Jerk

60/42.5 kg

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar