Athlete of the Week: Dave Bunce
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
Today's WOD
Wednesday
CrossFit Blaze – CrossFit
Warm-up
Sroka-le hip warm up: (No Measure)
with a hip circle or band around the knees perfrom the following:
1-3 rounds
10m Penguin walks + 5 air squats
10 m Lateral walks + 5 air squats
10 m Monster Walks + 5 air squats
10 x clam shells w/ or w/out band on knee depending on strength
Strength
Back Squat (8-8-5-5-3-3)
WOD
Metcon (Time)
21-15-9-15-21
Power Clean
Thruster
Lvl 1: 75/55
Lvl 2: 95/65
Lvl 3: 115/75
Finisher
Med ball Plank Finisher (No Measure)
5:00 Total Plank Time in as few sets as possible.
Attempts are done w Forearms on Medball with slow movements in all directions
30-50 Band Pull-aparts
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