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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on March 10, 2019

St. Louis – CrossFit WOD

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Weightlifting

Back Squat (5-5-3-2-2-1-1-1)

Every 2:00 , For Sets 1-5, Then Every 3:00, For Sets 6-8:

Set 1: 5 reps @ 70-75%

Set 2: 5 reps @ 75-80%

Set 3: 3 reps @ 80-85%

Set 4: 2 reps @ 85-90%

Set 5: 2 reps @ 90-92.5%

Sets 6-8: 1 rep @ 95+%

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

40 Double Unders

20 Thrusters 45/35

20 Abmat Sit Ups

OSC/AOT

Metcon (5 Rounds for time)

5 Rounds

Assault Bike Calories

20/16 (moderate)

15/12 (mod/fast)

10/8 (fast)

2 min rest between rounds and no rest between efforts.
Men will complete 45 calories then rest. Women will complete 36 calories then rest

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