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OUR BLOG

friday wod

By Wodify Admin | In WOD | on May 14, 2020

St. Louis – CrossFit WOD

At Home Wod

Metcon (AMRAP – Reps)

***Dumbbell OR Kettlebell Version:

10 rounds (new round every 3:00) (1 DB/KB)

2:00 AMRAP

15/12 calorie option (OR 10 burpees, OR 50 DU’s, OR 150m run…should ideally take 1:00 or less

REMAINING TIME AMRAP…

5 db s2oh

5 db devil press

5 db thrusters

5 db hang power clean

REST 1:00 BETWEEN ROUNDS

*you may need to modify calorie option to 10/8 or 20/15, depending on your desired stimulus 🙂

*Alternate ARMS by rounds completed
you might need to use different weights here. ideally you can stay unbroken on the db/kb complex throughout the workouts. think steady flow with surges coming from the cardio. once 2:00 is up STOP with the complex and rest 1:00. pick the next round up with the cardio option and PICK UP WHERE YOU LEFT OFF with the complex.

SCORE the db/kb complex reps ONLY.

Metcon (AMRAP – Reps)

***Barbell Version

10 rounds (new round every 3:00)

2:00 AMRAP

*15/12 cal bike/row/ski/150m run

REMAINING TIME AMRAP…

5 bent over rows

5 hang power cleans

5 push press

5 back squats

REST 1:00 BETWEEN ROUNDS

*you may need to modify calorie option to 10/8 or 20/15, depending on your desired stimulus 🙂

*pick 2 cardios and alternate each round.
pick a load for the barbell to be unbroken complexes. No heavier than 115/75 AMRAP the complex until the 2:00 AMRAPS are done. PICK UP WHERE YOU LEFT OFF.

SCORE the complex reps ONLY.

Metcon (AMRAP – Reps)

BODYWEIGHT OPTION

30:00 EMOM

min 1 jumping jacks

min 2 sit-ups

min 3 wall-sit

min 4 TGU alt. sides

*min 5 jump squat + 180 turn

**min 6 push up + shoulder tap right and left

TGU = turkish get up AND at bodyweight alternating sides (flow)

* squat (jump out of squat and turn 180 landing into another squat facing the other way and repeat! modify to just a jump squat with no turn.

**push up + tap r + tap l =1
rotate through stations every min. you may work all the way up to the minute or work about 45-50 seconds with a 10-15 second transition! it will be difficult to count so if you can, score the following: sit ups, tgu’s, jump squats and push ups

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