WOD Blog

Thu, Sep 3 2020

Most Recent Benchmark:
KAREN 12-28-20 on Dec 28, 2020 (21 days ago)
SHRED: SHRED 9-3-20Warm Up: WARM UP 9-3-20Skill: SKILL WORK 9-3-20Metcon: METCON 9-2-20

SHRED 9-3-20


SHRED: Time
WARM UP

2 sets:

Single DB OH Carry-20 m R/L
Single DB Strict Press-5 reps R/L
Single Arm Farmers Carry (slow)-20 m R/L
DB High Pull-5 reps R/L
DB snatch 5 reps R/L
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Plank Shoulder Tap-30 reps
Hip Bridge Hold-30 secs
Scap Pull-10 reps
Chin Over Bar OR Ring Row Hold-20 secs
----------------------

UPPER PULL STRENGTH WORK

Every 3 minutes x 5 sets:

A1. Chin Up Negatives 5x3-5 reps OR Weighted Chin Ups 5x5 reps
* Optional Slow row or bike in between sets.

METCON

2 Rounds For MAX reps:

3 minutes AMRAP:

200 m Farmers Carry
DB Hang Powerclean AMRAP

REST 1 minute

3 min AMRAP:

200 m Overhead Carry (pair)
DB STO AMRAP

REST 1 minute

3 min AMRAP:

D-Ball Carry-200 m
D-Ball Over Shoulder AMRAP



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