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
