“BLASTER MASTER” WOD 1/20/25

“BLASTER MASTER” WOD 1/20/25

WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility

WIN
SKILL:
Bar MU Work
10 Bar Kips
7 Bar MU Giant Swing
5 Bar MU’s (Goal is to catch as high as you can)
*Use a band for the BMU’s as needed.
LIFT:
Clean + Front Squat
1 + 3 @ 65%
1 + 3 @ 70%
1 + 2 @ 75%
2 x 1 + 1 @ 80%
*Perform a lift every 90 Sec.
*Take from Clean Max.
WOD:
“BLASTER MASTER”
3 Rounds
5 Bar Muscle Up
6 Front Squat
30 Double Unders (60 SU)
*(RX: 205/135) (L1: 185/125) (Masters 50+ 155/105)
**Weight must be taken from the floor.
***Sub. BMU for Jumping BMU or Banded BMU accordingly.

FIT
SKILL:
3 Sets
:45 High Plank
M.E. Banded Tricep Extensions
:20 Bar Hang in Hollow Position
LIFT:
Front Squat
3 @ 65%
3 @ 70%
2 @ 75%
2 x 1 @ 80%
*Perform a lift every 90 Sec.
WOD:
4 Rounds
100 Single Unders (50 DU)
15 KB Goblet Squats (RX 53/35) (L1 44/30)
10 Hanging Knee Raises

AT HOME
SKILL:
3 Sets
:45 High Plank
M.E. DB Tricep Extensions
:20 Hollow Hold
WOD:
EMOM 18
M1: 35 DU (50 SU)
M2: 15 Goblet Squats
M3: 15 V-Ups
*Scale reps as needed.