WOD Blog

Tue, Sep 1

Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (100 days ago)
SHRED: SHRED 9-1-20Warm Up: WARM UP 9-1-20Skill: SKILL WORK 9-1-20Metcon: METCON 9-1-20

SHRED 9-1-20


EMOM x 4 minutes:

8 Scap Pull
6 Pushball
4 Plate to Overhead
Alt Scorpion-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog w/ shoulder Tap-30 reps
Arch Hollow-10 reps
KTC or TTB-10 reps


20 Rounds For Time:

9 Pushball
6 Alt DB Snatch
3 TTB*

Goal: Sub 20, CAP at 28 minutes.

*Sub Toes to Rings if needed. Try to get some TTB if you have them before transitioning to KTC.

1st21:30 Malena Tue, Sep 1, 2020

Malena21:30 Rx 10# medball, 20# db

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