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OUR BLOG

Wednesday WOD

By Wodify Admin | In WOD | on September 12, 2017

St. Louis – CrossFit WOD

Metcon

Metcon (No Measure)

0:00-10:00

10 Minute EMOTM: 10-20 Seconds-L-Sit/Knee-Up Hold

Pick a position and time you can maintain for all 10 sets. Use this as an opportunity to also work on that solid active shoulder position.

10:00-14:00

4 Minute AMRAP:

10 Burpees

20 Kettlebell Swings 53/35

*Swing weight should allow you to go unbroken for all sets.

15:00-19:00

4 Minute AMRAP:

10 Burpees

20 Kettlebell Swings 53/35

*Try and match your score from the first AMRAP.

20:00-30:00

10 Minute EMOTM: 2 Push Press

*Start around 60% of your 1RM. Build as heavy as deemed fit.

31:00-35:00

4 Minute AMRAP:

10 Burpees

20 Wall Balls 20/14

*Wall Ball weight should allow you to go unbroken at least to start.

36:00-40:00

4 Minute AMRAP:

10 Burpees

20 Wall Balls 20/14

*Try and match your score from the first AMRAP.

Metcon (2 Rounds for reps)

4 Minute AMRAP:

10 Burpees

20 Kettlebell Swings 53/35
Swing weight should allow you to go unbroken for all sets.

Push Press (5×2)

Metcon (2 Rounds for reps)

4 Minute AMRAP:

10 Burpees

20 Wall Balls 20/14
Wall Ball weight should allow you to go unbroken at least to start.

OSC

Single-Arm Dumbbell Row (4×10/Arm)

Rest 1:30 between sets. Heavy as possible. Keep it strict.

3) Hollow Hold: Accumulate 3 Minutes

Keep track of time and attempts to complete.

Metcon (Time)

Hollow Hold: Accumulate 3 Minutes
Keep track of time and attempts to complete.

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