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ORANGEWOD

today

Context

Mental Toughness

Energy System

Endurance Durability

Strength Section

Structural Strength

Muscle Building

No Strength

complexity

Metcon Fitness

Buddy WOD
2 Rounds
30 DB Hang Power Snatch
40 Body Rows
50 DB Front Squat
60 Pushups
70 Buddy Situps

Finisher
250m Sandbag carry

Metcon performance

Buddy WOD
2 Rounds
30 Hang Power Snatch
40 Pullups
50 Front Squat
60 Pushups
70 Buddy Wall Ball Situps

Finisher
350m Sandbag carry

Skills & Notes

Focus exercises this week: Clean & Handstand Pushups – Hanging & Jefferson Curl

Cool Down

3 Rounds
1min Reps L Active Pigeon
1min Reps R Active Pigeon

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar

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