WOD

09-17-18

By September 16, 2019 No Comments

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

:90 Bike-:30 moderate :30 hard :30 recover

-Then-

3 Rounds:

RD 1:

8 BB Thrusters

8 Speed Burpees

10 Lat Scap Activators

RD: 2

5 Warm Up Thrusters

5 Bar Facing Burpee

2-4 Warm Up Pull Up varition

RD: 3

4 Working Load Thrusters

4 BFB

2-3 Pull Up Working Variation

Blood Meridian (AMRAP – Rounds and Reps)

5 Rounds:

AMRAP 3

RX+

7 Bar Facing Burpee

5 Thrusters

3 Bar Muscle Ups

-3 Minute Rest

RX

AMRAP 3

7 Bar Facing Burpee

5 Thrusters

3 CTBPU M50+ Pull Ups

-3 Minute Rest

Thruster Loads:

RD 1: +75/55 RX 75/55 M50 45/33

RD 2: +95/65 RX 85/60 M50 65/45

RD 3: +115/75 RX 95/65 M50 75/55

RD 4: + 135/95 RX 115/75 M50 85/60

RD 5: + 155/105 RX 125/85 M50 95/65

SADPTD:

7 MB Burpee

5 DB Press: 20/20/25/30/35

3 Ring Pull Up

Scale: Reg or Step Burpee, Thruster Load ea round, PU to SBPU or Ring Row

*Workout Picks up where you left off, If on thrusters, round continues with new load.
**1 YEAR RE-TEST**

Cool Down

1. 5 MIn BIke

2. 3 POS Shoulder Floss: 3 Min Per Side

3. Wall Quad Stretch: 3 Min Per Side

4. Pigeon Stretch: 3 Miin Per Side