Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up (hips and hamstrings)

13:00 – 20:00 | Work up to working weight for RDLs and GTOs

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

40:00 – 60:00 | Metcon and Cool Down Stretch

Oly-Fitness

Complete 4 Sets of 3-5 Ground to Overhead (your choice of snatch; clean & jerk; cluster; etc. do NOT do a mixture) rest 2 minutes between rounds.

*If you’d like to record the actual movements itself (e.g. snatch) click “add performance”

Oly: Ground to Overhead (4×3-5)

Each rep, must start from the gorund

Fitness

Complete 4 Rounds of:

6-8 RDLs

Rest 1 Minute

8-10 Step-Ups ea. leg (KB weighted if possible)

Rest 1 Minute

2 Turkish Get-Ups ea. arm

Rest 1 Minute

Romanian Deadlift (4×6-8)

Metcon

Rotate after full rounds, move as fast as you can while maintaining proper form

Metcon (AMRAP – Rounds and Reps)

In teams of 2 or 3 complete as many rounds as possible:

Rx

5/5 KB Thrusters ea. arm 45/35

5 Over the box Jumps

Rx+

3 Power Cleans 185/105

6 Box Jumps 24/20

9 Push-Ups