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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on December 2, 2018

St. Louis – CrossFit WOD

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Weightlifting

Back Rack Lunge (5×10 5/leg)

Taken out of the rack and completed stationary and in a reverse step. 2-3 sets should be taxing. May increase across sets or kept at the same weight for 2-3 of the sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

60 Double Unders

30/21 Calorie Row

15 Overhead Squats

Rx 45/35

Rx+ 115/75
Scaling double unders are to work for 1:00, 60 attempts, 1/2 the reps or 120 singles. Scaling ohs = overhead stationary lunges. Most bars will be empty today, SO please remember to sit them down following each set!

OSC

Metcon (No Measure)

4×12 Russian Swings + 1:00 Weighted Plank

AOT

Metcon (No Measure)

4×15 Double KB Russian Swings + MAX ghd sit up hold
Immediately following the swings, complete 1 max hold for each round.

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