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WOD

08-23-19

By August 23, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

Warm UP All DB Movements first w/ Warm up load

Then

Lat Scap activators and warm up reps of PU variations

Then

Warm Up DB Movements w/ working load

Then

3-5 Reps of Each PU Variation

Wodapalooza 19.2 Partner Mash (Time)

RX+

100 DB Lunges 50/35

80 Alt DB Snatches 50/35

80 Pull-Ups

60 DB Burpees 50/35

60 C2B Pull-ups

40 Devil Presses 50/35

40 Bar Muscle-ups

RX

100 DB Lunges 35/20

80 Alt DB Snatches 35/20

80 Ring Row

60 DB Burpees 35/20

60 Seated Ring Pull Up

40 Devil Presses 35/20

40 Pull Ups

Scale: DB load, Pull Ups to Banded Pull Ups.

*30 Minute Time Cap

Cool Down

1. 5 min bike

2. 3 POS shoulder floss: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Wall Quad Stretch: 3 min per side