WOD Blog

Thu, Jul 30

Rebecca D
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
SHRED: SHRED 7-30-20Warm Up: WARM UP 7-30-20Skill: DURANTES CORE 7-30-20Metcon: METCON 7-30-20Other Posted Results

SHRED 7-30-20


SHRED: Reps
WARM UP

Step Ups-1 min
Stationary Inchworm Into Plank-1 min
Banded Row-1 min
------------------
Side Plank w/ Hip Dip-10 reps R/L
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Downward Dog-30 secs


UPPER PULL WORK

12 minute timer:

Accumulate 30 strict pull ups in sets of 5. Use a band that allows 5 in a row or add weight to make 5 in a row doable but challenging.

Between each set complete complete a 30 second push up plank or handstand hold.

METCON

18 min AMRAP

3-6-9-12-15-18 etc.

Burpee Facing Rower
Rower Pike Ups
Box Jump


COOLDOWN

ROMWOD

1st7 into rnd 21Laura E Thu, Jul 30, 2020

Laura E7 into rnd 21  Aburpees

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