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WOD

10-13-20

By October 13, 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

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Metcon (2 Rounds for weight)

STURUCTURAL BODYBUILDING: EMOM 16

1. 10 DB/KB Romanian Deadlift-Choose

2. UB Set Strict T2B OR Strict Leg Raise

3. 10 DB Floor Press-Choose

4. :30 Hollow Body Rock

RX+ = ST2B RX = Strict Leg Raise

*RDL & Floor Press can be different loads

**Post T2B reps to notes, hollow body position to notes

The Racketeer (AMRAP – Rounds and Reps)

AMRAP 10:

2-4-6-8-10….16-18..

Kettlebell Swings

HR Push Ups

Toes to Bar

RX+ 70/53

RX 53/35

M55+ 44/26

Scale: KB Load, HR Push Ups to Box Push Ups, Toes to Bar to KKR OR V-Ups.

*Score = Round # completed plus reps. EX; if you complete 12 KBS, 12 HRPU, 12 Toes to Bar and then 14 KBS, Your Score will be 12 + 14

Metcon (AMRAP – Rounds and Reps)

The Racketeer: Virtual Fit

AMRAP 10:

2-4-6-8-10….

Kettlebell Swings

HR Push Ups

V-Ups

RX+ 53/35

RX 35/26

Scale: HR Push Ups to Box, V-Ups to Suit Cases

*Score = round completed + reps

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

3. Pigeon Stretch: 3 min per side