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WOD

05-04-21

By May 4, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (Weight)

EMOM 15:

1. 12 Split Leg DB/KB RDL- Choose Load

2. UB Set HSPU PU Variation

3. UB Set T2B Variation

*HSPU Variation = Deficit Strict, Strict, Reg Kipping, 1 OR 2 Abmat Strict OR Kipping, 2-3 Wall Walks, Partial Wall Walks

**T2B Variation = Strict T2B, Kipping T2B, Kipping Knee Raise, Weighted V-Ups, V-Ups, Suitcases

***Choose Moderately Heavy Load For SLRDL

Post reps of HSPU/T2B and vacation in notes

Battle For Winterfell (Time)

RX+

100 SA DB Hang C&J 50/35

-Every 20 Reps 10 Burpee OBJ 30/24″ (0-20-40-60-80)

RX

100 SA DB C&J 35/20

-Every 20 Reps 10 Burpee OBJ 24/20″ (0-20-40-60-80)

M55+

100 SA DB C&J 35/20 60+25/15

-Every 20 Reps 10 Burpee OBJ 20/16″ (0-20-40-60-80) 60+ Step Over

*Alternate DB sides Every 10 reps.

Scale: DB load, Box Height, Regular Burpee.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Calf Smash w/ KB: 5 min ea side