WOD Blog

Thu, Jun 18

Happy Birthday Brandon S
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
SHRED: SHRED 6-18-20Warm Up: WARM UP 6-18-20Benchmark,Level Method,Metcon: LEVEL METHOD TESTING CORE ENDURANCE 2719Benchmark,Level Method,Metcon: ANNIE 2/7/19Metcon: METCON (after Annie) 6-18-20

SHRED 6-18-20


SHRED: Reps
WARM UP

Shuttle Jog-2 minutes
Bear Crawl-20 m
Bunny Hop-20 m
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Band Press-10 reps
Band Int/Ext Rotation-10 reps R/L
Band Row w/ Pause-10 reps
Band Face Pull-10 reps
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Handstand Hold-30 secs
Dead Hang w/ Scap Pulls mixed in-30 secs
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Begin Pull Up Work

STRICT UPPER PUSH/PULL WORK:

5 sets:

Min 1: 5 Pull Ups (in a row, add weight if needed)
Min 2: 1 Wall Walk w/ 10 second hold or 30 second handstand hold OR 30 second pike hold
Min 3: Palloff Press-8 R/L

METCON:

20 minute AMRAP:

2 Agility Ladder Down and Backs
10 DB Hang Clean and Jerks (pair)
10 m Seal Walk
10 DB Up Downs
10 TTB


COOLDOWN

Overhead Stretch-1 min R/L
Banded Bully-1 min R/L


Seth B 1:19am
Happy Bday Brandon excited to throwdown with you when I return!


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