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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on February 7, 2019

St. Louis – CrossFit WOD

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Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Weightlifting

Deadlift (6×3 Across)

OPTION #1 Recover as much as needed post wod and then complete you 6×3 at 75% of 1-RM Deadlift

(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)

Sumo Deadlift (3×8-12)

OPTION #2. Complete 3 sets at a moderate load with a strong pull from the floor and finishing every rep with a solid lockout.

OSC/AOT

Metcon (No Measure)

3 Sets:

15 Glute Bridges w/:03s Pause

*20 Cossack Squats

25 Hip Extensions

*AOT Empty Bar Cossack Squats + weighted Hip Extension (Same Reps!)

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