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Athlete of the Week: Dave Bunce

Posted January 24, 2018 by Jason Anderson & filed under Blog.

Dave is a long time member of Blaze. He travels every week but still makes it to CrossFit whether he is in town or not.

 

“Dave”
5 rounds
500m Run
40 Push-Ups
30 Air Squats
20 Burpees
10 Pull-Ups

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Today's WOD

Monday Funday

CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warmup De Comp (No Measure)

:30 seconds each movement x 2 rounds

No rest between movements or rounds

Move at warmup pace

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

(https://youtu.be/8veZcBi4ZMo)

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Strength

Overhead Squat (Work to heavy single )

Or

Front Squat (Work to a heavy single)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

6 Power Snatches or Cleans

9 Overhead Squats or Front

12 Box Jumps

Lvl 1: 45/35, 20/16

Lvl 2: 75/55, 24/20

Lvl 3: 95/65, 24/20

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min

Related

Posted in Workout of the Day | Comments Off on Monday Funday

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