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WOD

12-13-19

By December 12, 2019No Comments1 min read

CrossFit Blade – CrossFit

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HOCKEY MASK VIII (Time)

RX+

120 Wall Balls 20/14(10ft)

4 X 100m Run Alternating

100 Toes to Bar

4 X 100m Run Alternating

80/60/70 Strict HSPU

4 X 100m Run Alternating

60 DB Clean & Jerk 50/35

4 X 100m Run

40/30/35 Bar Muscle Up

4 X 100m Run Alternating

RX

100 Wall Balls 20/14 M50+ 14/10

4 X 100m Run Alternating

80 Toes to Bar SADPTD Hip Ups

4 X 100m Run Alternating

70/60/65 HSPU OR Push Ups SADPTD 30 RD

4 X 100m Run Alternating

60 DB Clean & Jerk 35/20

4 X 100m Run

50/40/45 CTBPU SADPTD: 20 MPU

4 X 100m Run Alternating

Scale: WB load, Run to 10/7 Cal Bike, T2B to KKR OR V-Ups, Push Ups to Box, DB Load, CTB to Pull Ups, Seated Ring PU OR Ring Row.

*30 min time cap

Cool Down

1. 5 min bike: (encourage those yet to complete)

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Shoulder Floss: 3 min per side