ORANGEWOD

12-Jun-21

Context

Mental Toughness

Energy System

Endurance

Strength Section

Structural Strength

Muscle Building

complexity

Metcon Fitness

Buddy Wod
For Time (with a Partner)
• 60 DB Squats
• 60 Kettlebell Swings
• 30 Burpees Over Partner
• 250 meter Run
• 60 DB Hang Power Cleans
• 60 DB Push Presses
• 30 Burpees Over Partner
• 250 meter Run
• 60 Knee Raises
• 60 Wall Balls
• 30 Burpees Over Partner

Metcon performance

Buddy Wod
For Time (with a Partner)
• 60 Front Squats
• 60 Kettlebell Swings
• 30 Burpees Over Partner
• 400 meter Run
• 60 Hang Power Cleans
• 60 Push Presses
• 30 Burpees Over Partner
• 400 meter Run
• 60 Knee Raises
• 60 Wall Balls
• 30 Burpees Over Partner

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar