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WOD

01-14-22

By January 14, 2022No Comments

Announcements

New Retail – Pre-Order Closes Monday 1/17 https://theblademethod.typeform.com/to/qyegugZW

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

:60 Row Moderate

10 lat/scap swings

10 SA DB Strict Press Light

10 Light DBL DB Snatch

2 Rounds:

:20 Row Hard :40 Easy

6-8 T2B Variation

4-6 Push Up Variation

6-8 Warm Up DB SN

Sonny & Fredo (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

36/30/33 Calorie Row

24 Toes to Bar

20 Strict HSPU

16 DBL Hang DB Snatch 50/35

RX

36/30/33 Calorie Row

20 Toes to Bar

20 HSPU OR Push Ups

16 DBL Hang DB Snatch 35/25/20

Scale: T2B to KKR, Weighted V-Ups OR V-Ups, Push Ups to Box, DBS Load

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Forearm Smash: 5 min ea side

4. Foam Roll Lower Body: 10 min