WOD Blog

Sat, Oct 5

Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (16 days ago)
Warm Up: WARM UP 10/5/19Metcon: CARDIO GONE BAD V5 12/15/18-10/5/1910AM WEIGHTLIFTING 10/5/19

WARM UP 10/5/19


Warm Up: Check In
FOAM ROLL- Calves, Quads, Traps, Lats


Upon Arrival- Bike AND Row 20/15 Calories  
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GROUP WARM UP  

Shuttle Run-2 mins  
Monster Walk-20 m  
Frankensteins-20 m  
High Knees-20 m  
Butt Kickers-20 m  
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Plate to Overhead-15 reps  
Plate Row-15 reps  
Plate Rotation-10 Reps Each Direction  
Plank-30 secs  
Downward Dog-30 secs  
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Go over metcon movements!  


COOLDOWN

Groiner Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L
Rig Calf Stretch-1 min R/L



385-221-4500
1774 Sandhill Road Orem UT 84058 (view larger map)