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WOD

10-20-20

By October 20, 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)

4 Sets: E3MOM

8 SL KB/DB Romanian DL ea side @ Choose wt.

16-20 Plank Up and Over KB/DB

8 SA KB/DB Strict Press ea side @ Choose wt.

10-12 L-Sit Up and Over KB/DB

The Northern Lights (Time)

RX+

21 KBS +70/53 RX 53/35 55+ 44/26

100m Run

21 +Strict HSPU RX HSPU

100m Run

21 Toes to Bar M55+ KKR

100m Run

15 KBS

100m Run

15 Strict HSPU

100m Run

15 Toes to Bar

100m Run

9 KBS

100m Run

9 Strict HSPU

100m Run

9 Toes to Bar

100m Run

Scale: KB Load, HSPU to 1 abmat HSPU, Push Ups OR Box Push Ups, T2B to KKR V-Ups OR Suit Cases Run to 10/7 Calorie Bike.

*14 min time cap. 100m Run = 1 rep

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side