Undisputed SC – Eagan – Fitness

Warm-up

Please note the Oly-Fit & Fitness Programs will be very different today.

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up; primarily shoulders

13:00 – 45:00 | Oly-Fit & Fitness Programs

45:00 – 60:00 | Metcon

Fitness

Roughly 15 Minutes to complete:

Complete 4 Sets of Turkish Get Ups

4 x 3-5 each arm

then…

15ish Minutes to Complete 4 Rounds of:

6-8 Pull Ups

Rest 30-45 Seconds

15-20 Russian KBS

Rest 30-45 Seconds

Turkish Get Up (4×3-5 each arm)

Oly-Fitness

15 Minutes to Complete:

Heavy Jerk Single of each variation – power/push jerk & split jerk*

*once you can’t power jerk anymore continue with split jerks

15 Minutes to Complete

Shoulder Press 10RM; -10% 2×10; superset with

Pull Ups 3×8-10 (add weight if you can easily exceed 10 reps each set)

Oly: Push Jerk (1×1)

Oly: Split Jerk (Heavy Single)

Oly: Shoulder Press (10RM; -10% 2×10)

Oly: Pull-ups (3×8-10)

Interval Training

Interval Style, resting 1 minute between rounds, 12 minute time cap

Metcon (Time)

Complete 5 Rounds for Time

5 Burpees

5/5 Single Arm KB Thrusters 45/30