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
Two WOD Tuesday
CrossFit Blaze – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Rounds
— Jog 200 meters
— 60′ High Knees
— 60′ Butt Kickers
— 30′ Spiderman
— 30′ Zombies
WOD
Metcon (Time)
For Time: (Time Cap 20Mins)
— Run 400 meters
— 100 Wall Ball
— 50 Toes to Bar
— 25 Front Squat
— Run 400 meters
At 25mins Start part 2
Lvl 1: 14/10, K2C or abmat, 115/75
Lvl 2: 20/14, TTB, 145/100
Lvl 3: 20/14, TTB, 185/125
Metcon (Time)
Part 2 – For time
500m KB or DB Carry in Front Rack
800m Run (no weights)
(Each time you have to lower the weights to farmers carry position you must either rest until you can hold in Front rack position again or perform lunges to continue moving forward.)
Finisher
Tabata Mid-line Time (AMRAP – Reps)
2 rounds
1:00 – Supermen
1:00 – V-ups
1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8
1:00 – Mountain Climbers
Rest 2mins
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