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WOD

03-16-21

By March 16, 2021No Comments2 min read

Blade Method Fitness – CrossFit

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Metcon (10 Rounds for reps)

Metabolic BW Strength:

5 Rounds: E3MOM

250/200m Row

UB Set Push Up Variation

UB Set Pull Up Variation

PUSH UP VARIATION = Strict HSPU, HSPU, Push Ups, Box Push Ups

Pull UP VARIATION= Wtd Strict Pull Ups, Strict Pull Ups, Low Band Strict Pull Ups, Seated Ring Pull Ups, Ring Row

Strict Handstand Pushups (5 X Lowest reps from Metcon )

feet only on wall, no kip.

Handstand Push-ups (5 X lowest reps from metcon)

Push-Ups (5 X lowest reps from metcon)

Weighted Pull-ups (5 X Choose Reps & Weight)

Pull-ups (5 X lowest reps from metcon)

Strict Banded Pull Ups (5 X lowest reps from metcon)

Pick Red, Green or Black band and perform full range of motion strict pull ups.

Seated Strict Ring Pull Up (5 X lowest reps from metcon)

Sit on floor with rings high enough for arms to fully extend. With a neutral grip, pull yourself up until chin is even with rings.

Ring Rows (5 X lowest reps from metcon)

George 41 (Time)

RX+

500m Row

Then

5 Rounds:

20 Burpees

6/4 Ring Muscle Ups

Then

500m Row

RX

500/450m Row

Then

5 Rounds:

20 Burpees

6/4 Bar Muscle Ups

Then

500/450m Row

M50+

500/450m Row

Then

5 Rounds:

15 Burpees

8 CTBPU 60+ Pull Ups

Then

500/450m Row

*15 Min Time Cap-Every 10m of row = 1 rep

Scale: Burpee #, PU to Seated Ring Pull Ups OR 12 Ring Rows.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3min ea side

3. Hip Floss: 3min ea side

4. Pigeon Stretch: 3 min ea side