Skip to main content
WOD

12-18-20

By December 18, 2020No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Metcon (4 Rounds for weight)

STRUCTURAL BODYBUILDING:

4 Sets:

6-8 SA DB/KB Strict Press

8 SL KB/DB Romanian Deadlift

10-12 SA DB/KB Bent Over Row

8 Front Rack Step Back Lunge ea side

Then:

5 Sets:

:30 Side Plank

:30 Prone Plank

:30 Side Plank

:30 Rest

*Try to transition from one movement to the next without relaxing to the floor.

Christmas Quarantine 1 (Time)

10 Rounds:

200m Run

12 DB/KB Thrusters

*DB Thruster 6R/6L

RX+ 50/35

RX 35/26/18

Scale: Run to 100m OR 250/200m Row OR .3 mile bike, Thruster to Odd Object Thruster OR 20 Air Squats