 | WOD Blog | |
Mon, Jan 20 |
| Weightlifting: WEIGHTLIFTING 1-20-20 | Metcon: METCON 1-20-20 | Warm Up: WARM UP 1-20-20 | SHRED 1-20-2020 | Other Posted Results | |
WARM UP 1-20-20
Warm Up: Check In
FOAM ROLL- Quads, Calves, Lats
Shuttle Run-120 m
Walking Lunge-20 m
Rotating Lateral Lunges-20 m
High Knees-20 m
Duck Walk-20 m
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Stationary Inchworm Into Upward Dog-5 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Praying Pose-1 min
Hammy Stretch-30 secs
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Back Squat-10 reps
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Begin Weightlifting
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min R/L x 2 sets
| Peyton | 6:00pm...3 2 1 GO! | | Rex S | 6:00pm...3 2 1 GO! |
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SHRED 1-20-2020
Time
WARM-UP:
- 500-meter
10 meter walking inchworms
10 meter walking spiderman
10 meter bear crawl
10 meter crab walk
Spend 30 seconds at each stretch
- standing forward fold
- downward dog
- upward dog
- pray pose
- calf stretch on rig R/L
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SHRED:
10 rounds for time:
- 12 burpees
- 500-meter row
* 35-minute cap
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COOLDOWN:
- ROMWOD
| Laura E | DNF | 9 rnds +10 burpees | | Ezra | 35 DNF | 8 full rounds | | Peyton | 6:00pm...3 2 1 GO! | | Rex S | 6:00pm...3 2 1 GO! |
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