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OUR BLOG

Friday Wod

By Wodify Admin | In WOD | on January 11, 2018

St. Louis – CrossFit WOD

Weightlifting

Front Squat (5×12)

1-2 sets should be tough. We’d rather you think you could lift more the next time than max yourself out…It’s been a long time since we’ve had high volume squats.

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 Amrap

3-Bar Muscle-ups

6-Dips (ring or bar)

9-DB Hang Squat Cleans 50/35s
Scaling Options For BMU’s: Banded, burpee C2B, burpee jumping pull-ups

OSC

Metcon (Time)

6 Rounds:

10/8-AB Cals

10-Hspu

Rest 1:00 Between Efforts
If 10 is too many, scale to a number you can do at minimum 2 rounds UB.

AOT

Metcon (No Measure)

5 Rounds-Ring muscle-ups

1-Strict

3-Kipping

5-Strict Dips

Rest 1:30 to 2:00 after each set.

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