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WOD

08-21-20

By August 21, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Malone & Stockton (Time)

Partner WOD:

RX+

100/80/90 Calorie Row

40 Power Cleans 165/115

6 Rope Climbs

80/64/72 Calorie Row

30 Power Cleans

6 Rope Climbs

60/48/54 Calorie Row

20 Power Cleans

6 Rope Climbs

RX

100/70/85 Calorie Row

40 Power Cleans 135/85 M50+125/75 M55+ 95/55

4 Rope Climbs

80/60/70 Calorie Row

30 Power Cleans

4 Rope Climbs

60/40/50 Calorie Row

20 Power Cleans

4 Rope Climbs

Scale: PC load, Rope Climbs to 2 for 1 Rope Progressions OR 8 Seated Ring Pull Ups OR 10 Ring Rows.

*30 min time cap

Metcon (Time)

Malone & Stockton: Virtual Fit

800m Run

20 DB Power Cleans

12 Bent Over Rows

400m Run

15 DB Power Cleans

12 Bent Over Rows

200m Run

10 DB Power Cleans

12 Bent Over Rows

100m Run

5 DB Power Cleans

12 Bent Over Rows

RX+ 50/35

RX 35/25/20

Scale: Run Distance.

Cool Down

1. 5-10 min bike

2. Lat Floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Forearm Smash w ball: 5 min ea side