ORANGEWOD

23-Nov-20

Context

Building

Energy System

Endurance

Strength Section

Structural Strength

3 Rounds of 3 min:

10 Ring Rows
Rows
40 sec. Alt. Bird Dogs

Muscle Building

3 Rounds of 3 min:

10 Heavy Ring Rows
60+ sec. Alt. Bird Dogs

complexity

3 Rounds of 3 min:

8 Heavy Ring Rows
60+ sec. Alt. Bird Dogs

Metcon Fitness

For Time

70 Sit Ups (anchored)
150/120 cal Bike (or Row)

Only use a rower if there are no more bikes left

Metcon performance

For Time

100 Sit Ups
200/150 cal Bike (or Row)

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar