WOD Blog

Tue, Jul 28

Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
SHRED: SHRED 7-28-20Warm Up: WARM UP 7-28-20Skill: PULL UP COMPLEX 7-28-20Metcon: METCON 7-28-20

SHRED 7-28-20


SHRED: Time
WARM UP

Jog-200 m
Frankensteins-20 m
Monster Walks-20 m
Side Shuffle-20 m
High Knees-20 m
Butt Kickers-20 m
Run-200 m
----------------
Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Calf Stretch on Rig-30 secs R/L


Every 5 minutes x 5 sets complete:

200 m Run
20/15 Calorie Row
200 m Run

Score is all times added up!

Goal: Finish each set in 3 minutes or less! Keep an aggressive pace. If needed scale to:
150 m Run
15/12 Calorie Row
150 m Run

OR increase to 300/25-20/300 if you are a cardio beast.

COOLDOWN

ROMWOD



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