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WOD

09-21-20

By September 21, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

10 BB Back Lunges

10 BB STOVH

8 Burpee

6 Warm UP Load Back Lunges

6 Warm Up Load STOVH

6 Bar Over Burpee

4 Working Load Back Lunges

4 Working Load Back Lunges

4 Bar Over Burpee

The Grapes of Wrath (5 Rounds for time)

5 Rounds: E6MOM

20 Back Rack Lunges

20 STOVH

20 Bar Over Burpees

RX+ 115/80

RX 95/65

M45+ 75/55

M55+ 65/45

Scale: Loaded Lunges to Bodyweight Lunges, DB STOVH, Burpees to Step Over Or Regular Burpees.

*Can Step Up on Burpees, as long as 2 foot take off is performed over the bar for RX movement.

Metcon (5 Rounds for time)

The Grapes of Wrath: Virtual Fit

5 Rounds: E6MOM

20 DB Step Back Lunges

20 DB STOVH

20 Burpee Over The DBs

RX+ 50/35

RX 35/25/20

Scale: Lunges to Bodyweight Lunges, DB STOVH to Push Ups, Regular Burpee OR Up-Downs.

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side