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WOD

09-22-20

By September 22, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (2 Rounds for reps)

Structural Bodybuilding:

4 Sets: Alternating w/ partner

10 KB Romanian Deadlift

100′ KB Farmer Carry

UB Set KB Treanor Push Ups

UB Set Reverse Grip Chin Ups

RX= Regular Push Ups, assisted chin ups

*Score Push Ups and Chin Ups

Field of Dreams (Time)

RX+

150 Double Unders

30 KBS 70/53

15 Bar Muscle Ups

100 Double Unders

20 KBS

10 Bar Muscle Ups

50 Double Unders

10 KBS

5 Bar Muscle Ups

RX

150 Double Unders OR 250 SU

30 KBS 53/35 M55+ 44/26

20 CTBPU M50+ Pull Ups

100 Double Unders OR 200 SU

20 KBS

15 CTBPU

50 Double Unders OR 100 SU

10 KBS

10 CTBPU

Scale: JR to 18/15-15/12-12/9 Calorie Bike, KB load, Pull Ups to Seated Ring Pull Ups OR RIng ROw

*12 min time cap

**Every rep not complete = 1 sec

Metcon (4 Rounds for reps)

Virtual Fit Strength:

4 Sets: E3MOM

10 DB/KB Romanian Deadlift

100′ DB/KB Farmer Carry

10 DB/KB Plank Row

UB Set DB/KB Push Ups

*Score Push Ups

Metcon (Time)

Field of Dreams: Virtual Fit

150 Double Unders OR 250 SU

30 KBS OR DBS

20 Bent Over Row

100 Double Unders OR 200 SU

20 KB/DBS

15 Bent Over Row

50 Double Unders OR 100 SU

10 KB/DBS

10 Bent Over Row

RX+ 50/35

RX 35/25/20

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3min ea side

3. Lat Floss: 3 min ea side

4. Wall Splits + nose breating: 5 min hold