WOD Blog

Tue, Sep 8

Happy Birthday David D
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (100 days ago)
SHRED: SHRED 9-8-20Warm Up: WARM UP 9-8-20Weightlifting: WEIGHTLIFTING 9-8-20Metcon: METCON 9-8-20

SHRED 9-8-20


SHRED: Reps
WARM UP

3 Sets:

Row-7 Calories
Plank Shoulder Tap-20 reps
Scap Pull-5 reps
Alt Scorpion-10 reps
------------------------

UPPER WORK

7 min AMRAP:

3 Strict Pull Ups*
6 Shoot throughs (back and forth=1)
9 Dips OR Bench Dips

*Add weight OR sub band assisted.

METCON

5 min AMRAP x 3 sets

Burpee pull up: 1-3-5-7-9-11 etc.
Rower-7 cals between each set

REST 2 minutes between sets. You are meant to attack each set with an aggressive pace.



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