Skip to main content
WOD

02-09-21

By February 9, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Metcon (2 Rounds for reps)

EMOM 12:

1. :45 Row :15 mod :15 hard :15 easy

2. UB Set strict pull ups

3. Max HS Walk in 20’ intervals

4. 20 Single Leg RDL alternating

*strict pull ups goal is 5-8 reps, can be weighted. Scale PU to 5 PU negatives

HS Walk to 2-3 wall walks.

Score PU and HSW total

Road To Perdition (AMRAP – Rounds and Reps)

AMRAP 14

RX+

60/50 Calorie Row

50 HSPU

40 Deadlift 275/185

30/24 Bar Muscle Ups

20 Push Jerks 185/135

RX

60/50 Calorie Row

50 HSPU

40 Deadlift 225/155

30 CTBPU

20 Push Jerks 135/85

50+

60/50 Cal Row

50 Push Ups

40 DL 185/115

30 Pull Ups

20 Push Jerks 95/65

Scale: HSPU to 1 or 2 AM or pish up or push up to box, DL ~60%, CTB to PU,SBPU or Ring Row, PJ ~70%

*each movement completed = 1 round

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. 3 POS shoulder floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing