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WOD

10-16-20

By October 16, 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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Soil & Water (AMRAP – Rounds and Reps)

AMRAP 22: Partner WOD

RX+

30/24/27 Calorie Bike

30′ HS Walk ea.

12 Hang Power Clean 165/115

*HSW must be completed in 5′ increments. If athlete falls they will start behind the line of the last 5′ mark they passed.

RX

30/20/25 Calorie Bike

15′ HS Walk OR 30′ Bear Crawl

12 Hang Power Clean 135/85

*HSW must be completed in 5′ increments. If athlete falls they will start behind the line of the last 5′ mark they passed.

M50+

30/20/25 Cal Bike

15′ HS Walk OR 30′ Bear Crawl

12 Hang Power Clean 115/75

*HSW must be completed in 5′ increments. If athlete falls they will start behind the line of the last 5′ mark they passed.

**Every 5′ HSW = 5 Reps 30′ Bear Crawl for RX = 3 Reps.

Scale: BC to walking lunge, HPC load ~ 60%

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder Floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing