WOD Blog

Fri, Oct 30

Most Recent Benchmark:
FRAN 6-14-20 on Oct 23, 2020 (7 days ago)
SHRED: SHRED 10-30-20Warm Up: WARM UP 10-30-20Metcon: METCON 10-30-20Weightlifting: WEIGHTLIFTING 10-30-20

SHRED 10-30-20


SHRED: Time
WARM UP

3 Rounds:

6 Shuttle Runs (60 m total, 10 m distance)
10 Plate to Overhead
10 Plate Rotation (5 R/L)
10 second Supinated Hang
10 Scap Pulls (pronated)

UPPER PULL WORK

Every 2:30 x 5 sets:

3 Chin Up Negatives
12 DB Pull Throughs (off hands)

*More advanced sub 3-5 bodyweight or weighted chin ups.

METCON

Every 4 minutes x 5 rounds

10 Shuttle Runs (10 m distance, 100 m total*)
20 Alt DB Snatch
10 Calorie Bike
REST w/ time remaining

*Touch the ground with one hand at each turn.

The goal is to sprint each interval. More advanced sub 15 calories.

COOLDOWN

ROMWOD





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