Undisputed SC – Eagan – Fitness

Warm-up

Fitness & Adv. Fitness will be different WODs today.

00:00 – 05:00 | WOD Talk

05:00 – 15:00 | General Warm Up (Front Squatting)

15:00 – 22:00 | Warm Up to Working Weight

22:00 – 40:00 | Fitness and Adv. Fitness as Programmed

40:00 – 60:00 | Metcon

Adv. Fitness

Take 3 Minutes to Work up to Your Working Weight (same weight all three sets)

Complete 3 Rounds of:

4 Power Cleans (full setup between each rep, not touch n go)

Rest 30 Seconds

Max Reps of Ring Dips (record best set)

Rest 2-3 Minutes

Power Clean (3×4)

Ring Dips (3 x Max Reps, record best set)

Fitness

Complete 4 Rounds of:

8-10 Front Squats

Rest 30-45 seconds

15-20 Russian KBs

Rest 30-45 seconds

8-10 Ring Rows

Rest 30-45 seconds

Front Squat (4×8-10)

Metcon

Versus a 2 Minute clock… resting 2 minutes between intervals complete the prescribed metcon

Metcon (AMRAP – Rounds and Reps)

Total Rounds & Reps, pick up where you left off

Complete 4 Intervals

Adv. Fitness (Rx+)

Hang P. Clean + 1 F. Squat 155/105

Hang P. Clean + 2 F. Squat

Hang P. Clean + 3 F. Squat

etc. (only F.Squats increase)

Fitness (Rx):

1 Thruster 95/65

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

etc.