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WOD

02-07-20

By February 7, 2020No Comments1 min read

Announcements

Sunday February 9th – Open Gym is moved to 8:00am-10:00am

CrossFit Blade – CrossFit

View Public Whiteboard

Warm-up

10 Air Squats

10 Lat Scap swings

8 burpees

6-8 Warm Up DB PC

6 Warm Up DP

10 Wall Ball

8-10 WU pull up Variation

6-8 DB PC

4 DP

Pooh & Piglet (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30 Wall Balls 20/14(10ft)

24 CTBPU

16 DB Power Clean 50/35

12 Devils Press 50/35

RX

30 Wall Balls 14/10

24/20/22 Pull Ups

16 DB Power Clean 35/20

12 Devils Press 35/20

SADPTD:

15 WB 14# 7’

10 Ring Pull Ups

8 DB PC 20#

6 Ring Dips

Scale: WB load, PU to seated Ring Pull Ups OR Ring Rows, PC & DP load.

Pooh & Piglet (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30 Wall Balls 20/14(10ft)

24 CTBPU

16 DB Power Clean 50/35

12 Devils Press 50/35

RX

30 Wall Balls 14/10

24/20/22 Pull Ups

16 DB Power Clean 35/20

12 Devils Press 35/20

SADPTD:

15 WB 14# 7’

10 Ring Pull Ups

8 DB PC 20#

6 Ring Dips

Scale: WB load, PU to seated Ring Pull Ups OR Ring Rows, PC & DP load.

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min per leg

3. Pigeon Strech: 3 min per leg

4. 3 POS Shoulder Floss: 3 min per side