Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up, primarily for squatting

13:00 – 20:00 | Work up to working weight for squats

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

40:00 – 60:00 | Metcon

Oly-Fitness

Take about 7-10 Minutes to get up to working weight for 5×5 back squats; resting 2 minutes between sets

Oly: Back Squat (5×5 across)

Fitness

Complete 4 Rounds of:

8-10 Back Squat (working up)

Rest 45-60 seconds

6-8 Plank Push Up Transition (elbows to hands)

Rest 45-60 seconds

6-8 Pull-Ups

Rest 45-60 seconds

Back Squat (4×8-10, record best set)

Pull-ups (4×6-8)

Metcon

Race the Clock!!

Race the Clock (Row/Run) (2 Rounds for reps)

Complete 2 Rounds, resting 5 minutes between rounds.

5 Minute AMRAP

Rx:

500 Meter Row (7+) -or- 400m Run

50 Russian KBS 45/30

Max Reps Burpees

Rx+ (No Scaling)

500 Meter Row (10) -or- 500m Run

50 Russian KBS 55/40

Max Reps Pull Ups

Record Reps per Round