WOD Blog

Fri, Sep 4

Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (100 days ago)
SHRED: SHRED 9-4-20Warm Up: WARM UP 9-4-20Metcon: METCON 9-4-20Weightlifting: WEIGHTLIFTING 9-4-20

SHRED 9-4-20


Row-2 minutes
2 Rounds:
Air Squat-5 reps
Bodyweight Lunge-10 reps (5 R/L)
Curtsy Lunge-10 alt reps
Jump Squat-5 reps
Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Pigeon Pose-30 secs R/L
Praying Pose to Hammy-30 secs each
Downward Dog-30 secs

3 Rounds For Time:

Row-20/15 Calories
Star Jump-20 reps
Row-20/15 Calories
Jump Lunge-20 reps
Row-20/15 Calories
Lateral Skater-20 reps
Row-20/15 Calories
Jump Squat-20 reps

Goal: Sub 24, CAP at 30 minutes.

1st21:17Laura E Fri, Sep 4, 2020

Laura E21:17  subbed 10 cal

1774 Sandhill Road Orem UT 84058 (view larger map)