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WOD

04-14-20

By April 14, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Metcon (3 Rounds for weight)

EMOM 15:

1. 6-8 Romanian Deadlift SADPTD: 6 44 KB DL

2. 6-8 Shoulder Press SADPTD: Plate Lap to Overhead

3. 6-8 Strict Pull Up Variation OR Bent Over Row

*Use ~60% of Max DL for RDL load if using BB. Athletes can choose between Regular RDL or if the load is lighter then you can opt to do SL RDL, 6 each side. Same goes for the shoulder press and row, if you only have 1 KB/DB and then do 6 press ea side and do 6 rows each side. For those with pull up bars you can do up to 6 regular strict pull ups or you can add weight for your 6 pull ups.

Corona 20 (AMRAP – Rounds and Reps)

AMRAP 10:

20 Deadlift

14 STOVH

10 Bar Over Burpee 50+ Step

SADPTD:

10 Deadlift Right- 10 Deadlift Left 30#

14 Wall Ball

10 Slam Ball Burpee

RX+ BB=135/95 DB/KB 2 X 50/35

RX BB =95/65 DB/KB 2 X 35/25/20 DB/KB 1 X 50/35

Scale: Load of DL & STOVH, BOB to Reg Burpee

Cool Down

1. 5 min walk/row or bike

2. Wall Splits: 5 min hold

3. Lying thread the needle: 2 min ea side

4. Lying T-Stretch: 2 min ea side