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WOD

10-14-19

By October 13, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Back Squat Ladder: E3MOM 10-8-6-4-2 (5 Rounds for weight)

5 Sets E3MOM @ Choose Load

10-8-6-4-2

*Athletes choice on loading

Suggested % for ea RD:

RD of 10 @ 65-70%

RD of 8 @ 70-75%

RD of 6 @ 75-80%

RD of 4 @ 80-85%

RD of 2 @ 85-95%

SADPTD: = Bench Press

Mord-Sith (Time)

5 Rounds:

RX+

20 Wall Ball 20/14(10ft)

50 Double Unders

RX

20 Wall Ball 14/10 60+ 10/6

40 Double Unders

SADTPD:

20 7′ Wall Ball 14#

50 Bull Rope

Scale: WB Load/#, DU to 100 Single Unders

Back Squat (Best effort from ladder)

Record Best effort from Ladder.

Cool Down

1. 5 min bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Shoulder Floss: 3 min per side