ORANGEWOD

10-Jun-21

Context

Building

Energy System

Speed

Strength Section

Structural Strength


3 Rounds of 3 min
8 Sumo Deadlift
8 Box Dips

Muscle Building


3 Rounds of 3 min
8 Sumo Deadlift
Max Dips (2 RIR)

complexity


3 Rounds of 3 min
5 Sumo Deadlift
3 Ring Dips (weighted)

Metcon Fitness

Every 2min for 12min:
As Fast As Possible
100m Run

Metcon performance

Every 2min for 12min:
As Fast As Possible
100m Run

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar