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OUR BLOG

Friday wod

By Wodify Admin | In WOD | on July 23, 2020

St. Louis – CrossFit WOD

Weightlifting

Back Rack Lunge (6 sets building to Heavy 10 (5/leg))

Work up to a heavy set of 10 in 6 sets! Get after it here boys and girls!

Metcon

Metcon (Time)

4 rounds for time:

18 pull ups

18 overhead squats 75/55

-8:00 time cap-

RX+ chest to bar pull ups and 95/65

@10:00 start the next workout

Metcon (Time)

4 rounds for time:

18 weighted sit ups (you pick the load-challenging, yet sustainable)

18 shoulder to overhead 75/55

-8:00 tine cap-

RX+ 95/65
GHD’s can be modified from the weighted sit ups for the day and 18 reps each round. Just be sure to set up shop for the day in the back!

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