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WOD

04-19-21

By April 19, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Overhead Squat (5 Sets X 2 Reps: E2:30)

Working off of last weeks numbers, perform 5 sets x 2 reps each set building to a heavy 2. ~90-95% 1RM

Johnny Ringo III (Time)

20 Back Squats

200m Run OR 250/200m Row

15 Front Squats

200m Run OR 250/200m Row

10 Overhead Squats

200m Run OR 250/200m Row

5 Thrusters

200m Run OR 250/200m Row

RX+ 155/105

RX 125/85

M50+ 115/75

M55+95/65

M60+75/45

Scale: Barbell Load.

**15 minute time cap

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3min ea side

3. 3 POS Shoulder Floss: 3min ea side

4. Wall Splits + nose breathing: 5min hold

Front Squat (1 x 2)