Wednesday’s WOD – July 18, 2018

Strength

Deadlift
Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
Build to a Moderate Set of 7 Repetitions: Deadlift

Body Armor

Part 1: 2 Sets, Not for Time
7 Inverted Pausing Barbell Rows
14 Kneeling Single Arm Presses
21 Glute Bridges

Part 2
800 Meter Double KB Walk
1st 100m – Both KB’s in Farmers Carry (at sides)
2nd 100m – Both KB’s in Front Rack Position
3rd 100m – Left Arm Front Rack, Right Arm Farmers Carry
4th 100m – Left Arm Farmers Carry, Right Arm Front Rack
Repeat that twice for 800 meters total.

After first place in 4 events and 2nd place in 4 events to get me on top of the podium for the Alaska State Championship Scottish Highland Games, my 2 week deload period is almost over. That means I start reloading the weights in my training next week and I can hardly wait to return! Thanks to CrossFit Iron Refined I know my training will continue to progress. Not just competitive goals, but fitness goals to hike Munros and kayak lochs in Scotland, run with my dogs, play with the kids, and overall stay active and healthy! If you are looking for a strong group of amazing people to push you to your best and help you reach your goals, with an eye for detail on form to reduce injuries, check them out! You won’t regret it!

Laura Culp Elliott

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Wednesday’s WOD – July 18, 2018

Strength

Body Armor

Location

Testimonials

Laura Culp Elliott