WOD Blog

Fri, Oct 23

Most Recent Benchmark:
FRAN 6-14-20 on Oct 23, 2020 (40 days ago)
SHRED: SHRED 10-23-20Warm Up: WARM UP 10-23-20Level Method,Weightlifting: LEVEL METHOD TESTING FRONT SQUATMetcon: LEVEL METHOD TESTING LACTIC TOLERANCEBenchmark,Metcon: FRAN 6-14-20Other Posted Results

SHRED 10-23-20


SHRED: Time
WARM UP

20 Secs ON/10 secs OFF:

Plate Taps
Plate to Overhead
Side to Side Hops
Plate to Overhead
Front to Back Hops
Plate to Overhead
Four Square Hops
Plate to Overhead
Step Ups
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Thumbs Up-10 reps
Breaststrokes-10 reps
Plank-30 secs
Hip Bridge Hold-30 secs
Calf Stretch on Rig-30 secs R/L
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METCON

FOR TIME:

100 Lateral Hops (loaded barbell height)
100 KB Swings (American)
100 Sit Ups

THEN

75 Double Unders
75 Rope Slams OR Sledges
75 Toe Touches (holding 15# plate)

THEN

50 Box Jumps
50 DB Snatch 25 R/L, partition as desired
50 DB Pull Through 25 R/L

Goal: Sub 26, CAP at 33 minutes

1st24:53Vince Fri, Oct 23, 2020

Vince24:53  35# kb, 35# DB
Laura EDone  Mod singles and Russian kb

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