ORANGEWOD

today

Context

Building

Energy System

Work Capacity

Strength Section

Structural Strength

3 Rounds of 3 min
5 Vertical Ring Rows
8 DB Z-Press

Muscle Building

3 Rounds of 3 min
5 Negative Chin Ups
8 DB Z-Press

complexity

3 Rounds of 3 min
3 Chin Ups (Weighted)
3 Strict HSPU (Deficit)

Metcon Fitness

Granite Games Wod:
18 Dumbbell Thrusters
150m Run
15 Dumbbell Thrusters
150m Run
12 Dumbbell Thrusters
150m Run
9 Dumbbell Thrusters
150m Run
6 Dumbbell Thrusters
150m Run
3 Dumbbell Thrusters

Metcon performance

Granite Games Wod:
18 Dumbbell Thrusters
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters

(Dumbbell weight: 2 x 30kg / 2 x 22.5kg)

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar