Undisputed SC – Eagan – Fitness

Warm-up

Fitness & Olympic Fitness will have 2 different WODs today.

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up

13:00 – 20:00 | Work up for Opening Set of Cleans; Fitness Class Practice (Bar Work)

20:00 – 40:00 | Fitness & Olympic Fitness Program

40:00 – 60:00 | Metcon

Oly-Fitness

Take 7 Minutes to work up to about 80-85% of your clean 1RM

Every 4 Minutes, do 2 cleans + muscle up practice; or 3-5 muscle ups; or 10 kipping/butterfly pull ups.

Oly: Clean (5×2)

Fitness

Take 7 Minutes to Practice Cleans w/ Coach’s instruction, then take 5ish minutes to warm up your barbell rows.

Complete 3 Rounds of:

6-10 Alternating Pistol Squats Each Leg (scale w/ bench/box squats if needed)

8-10 Barbell Rows

3-5 Wall Walks or 30-45 second Handstand Hold

Rest as needed, 15 minutes to complete 3 rounds.

Metcon

If it’s dark outside, please go up and down the sidewalk on the front side of the building

Metcon (Time)

Rx+

3 Rounds

10 BB Ground to OH 135/95

200m Run

Rx:

20 Plate Ground to OH 45/35

200m Run