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WOD

07-17-20

By July 17, 2020No Comments1 min read

Announcements

Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ

Blade Method Fitness – CrossFit

View Public Whiteboard

Simba & Nala (AMRAP – Rounds and Reps)

AMRAP 24: Partner WOD

RX+

10 Devils Press 50/35

20 Alternating DB Lunges 50/35

30 HSPU

4 Rope Climbs

RX

10 Devils Press 35/20 M55+ 25/15

20 Alt DB Lunges 35/20 M55+25/15

30 1AM HSPU OR 30/20 Push Ups

2 Rope Climbs (scored 2 for 1)

Scale: DP Load OR Reg Burpee, Lunge Load OR BW Lunge, Push Ups to Box, Rope Climbs to 4 Rope Climb Progressions OR 12 Total Seated Ring Pull Ups

Metcon (AMRAP – Rounds and Reps)

Simba & Nala: Virtual Fit

AMRAP 24:

10 SA Devils Press 5R/5L +50/35 RX 35/25/20

10 SA Front Rack Lunge-Alternating +50/35 RX 35/25/20

10 HSPU= RX+ Push Ups +RX

10 SA Deadlift 5R/5L +50/35 RX 35/25/20

:60 Rest

Scale: DB/KB Load, BW Lunges, Push Ups to Box,

Metcon (AMRAP – Rounds and Reps)

Simba & Nala: Virtual Fit Bodyweight

AMRAP 24:

10 Burpees

20 +Jumping Lunges RX= Step Back Lunge-Alternating

10 HSPU= RX+ Push Ups +RX

20 SL Bodyweight RDL-Alternating

:60 Rest

Cool Down

1. 5 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Hip Floss: 3 min per side

4. Forearm Smash: 5 min per side