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WOD

10-07-19

By October 7, 2020No Comments1 min read

Announcements

2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

Bike :20 mod :20 Hard :20 easy

10 BB Hang Power Clean

2 Rounds:

Bike :15 mod :15 hard :15 easy

3-5 Warm Up Hang Power Clean

The Punisher (10 Rounds for weight)

10 Rounds: Every 3 minutes

RX+

12/9 Calorie Bike

3 Hang Power Clean For Load

RX

10/8 Calorie Bike

3 Hang Power Clean For Load

SADPTD:

6 Calorie Bike

3 Power Clean For Load

Scale: Bike Cals ~:30-:40 Sec.

Metcon (10 Rounds for reps)

The Punisher: Virtual Fit

10 Rounds: E3MOM

:90 to Complete

100m Sprint

AMRAP DB Squat Cleans in remaining time

RX+ 50/35

RX 35/25/20

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigeon Stretch: 3 min per side

Hang Power Clean (1 X 3)