WOD

05-14-19

By May 14, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

15/12 Calorie Row

10 DB Strict Press -Light

10 DB Push Press- Moderate

15/12 Calorie Row

Warm UP to Starting DL Load

-Every time you switch weight do 5 DB STOVH

Killa Trav (5 Rounds for time)

5 Rounds: Every 5 Minutes

RX+

21/18 Calorie Row

15 DB STOVH 50/35

9 Deadlift 275/185

RX

21/16 Calorie Row

15 DB STOVH 50/35

9 Deadlift 275/185

M50+ & 55+

21/15 Calorie Row

15 DB STOVH 35/20

9 Deadlift 205/125 185/115

M60+

18/14 Calorie Row

15 DB STOVH 25/15

9 Deadlift 155/105

Scale: DL load ~60-65%, DB load, Calorie Row

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 Min per side

4. Pec Floss: 3 min per side