WOD Blog

Fri, Jul 31

Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
SHRED: SHRED 7-31-20Warm Up: WARM UP 7-31-20Weightlifting: WEIGHTLIFTING 7-31-20Metcon: METCON 7-31-20

SHRED 7-31-20


SHRED: Time
WARM UP

Walking Lunge-20 m
--------------
2 Rounds:
Russian Swing-15 reps
Hip Rotation-10 reps R/L
Glute Bridges-10 reps
--------------
Spiderman to Hammy-30 secs R/L
Downward Dog-30 secs
Weighted Praying Pose-30 secs
Hammy Stretch-30 secs


LOWER STRENGTH WORK

15 minutes to complete 3 rounds for QUALITY

Tempo DB Romanian Deadlift-15-12-10*
Deficit Reverse Lunge-10-8-6 (each leg)
Band Lateral Walk-15-12-10 step (each way)

Tempo is 3 second descent, 1 second pause below knee, 1 second up. Use a 35# plate for deficit reverse lunge or sub no deficit if needed. Add weight on lunge as tolerated!

METCON

Quick Chipper:

60 Double Unders
60 Air Squats
60 Russian Swings
60 Box Jumps
60 Toe Touches
60 Walking Lunges
60 Double Unders

Goal: Sub 14, CAP at 18 minutes.

Sub 120 singles for doubles.

1st13:48Laura E Fri, Jul 31, 2020

Laura E13:48  subbed 2x singles and a. burpees

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