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WOD

12-11-20

By December 11, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Walter & Donny (Time)

Partner WOD:

RX+

100 Wall Balls 20/14(10ft)

80 Toes to Bar

100 Wall Balls

60 Hang Power Snatch 135/95

100 Wall Balls

40/30/35 Muscle Ups

RX

100 Wall Balls 20/14 55+ 14/10

80 Toes to Bar 55+ 60 T2B

100 Wall Balls

60 Hang Power Snatch 115/75 45+ 95/65 55+ 75/55

100 Wall Balls

60/50/55 CTBPU M45+ Pull Ups

Scale: WB load and reps to 75 each round for newer athletes. T2B to KKR or V-Ups, HPS load, PU to seated ring pull ups.

*On T2B, if a 55+ athlete is mixed with a younger athlete their total T2B would be 70.

**30 Min Time Cap

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Pigeon Stretch: 3 min ea side