ORANGEWOD

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Context

Building

Energy System

Work Capacity

Strength Section

Structural Strength

3 Rounds of 3 min.
10 Bridge Floor Press
8 Ring Rows

Muscle Building

3 Rounds of 3 min.
8 Bench Press
4 Negative Chin Ups (3 sec. hold on top, 3 sec. down)

complexity

3 Rounds of 3 min.
5 Bench Press
3 Weighted Chin Ups

Metcon Fitness

5 Rounds for Time

10 Knee Raises
15 Wall Balls
200 m. Wall Ball Run

Metcon performance

5 Rounds for Time

10 Toes to Bar
15 Wall Balls
250 m.Wall Ball Run

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar