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
Tuesday
CrossFit Blaze – CrossFit
Warm-up
Warm- LStart Total -BB Shrugged (No Measure)
3 minutes total
30 seconds of bike or row @ 75% effort
30 seconds easy pace
+
T-Spine mobility on roller for 2 minutes
Banded Pigeon for 2 min/leg
+
Overhead squat hold at bottom position – 3 x 10 seconds perfect hold
+
2-3 sets not for time:
5-8 Ring rows, focus on squeezing scaps in the back
20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders
10 Perfect air squats
Two WOD Tuesday’s
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
0-10mins (Rest until the 10min mark then everyone goes into WOD 2)
Metcon (Time)
10-20mins
For Time:
500m Run
20 Thrusters
20 CTB Pull-ups or Lvl 3: 10 Bar MU
Lvl 1: 75/55, RR
Lvl 2: 95/65, CTB
Lvl 3: 125/80, Bar MU
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
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