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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on April 14, 2019

St. Louis – CrossFit WOD

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Weightlifting

Front Squat (5×3)

New set every 2:00. Start sets around 60-70% and build as you go.

Back Squat (5×3)

New set every 2:00. Start sets around 60-70% and build as you go.

Metcon

Rowing Annie (Time)

Rowing Annie

Row 500m

50 Double Unders

50 Sit Ups

Row 400m

40 Double Unders

40 Sit Ups

Row 300m

30 Double Unders

30 Sit Ups

Row 200m

20 Double Unders

20 Sit Ups

Row 100m

10 Double Unders

10 Sit Ups

OSC/AOT

Single Leg RDL (3×10/leg)

May scale to stagger stance reps too! Just ask coach as a reference.

Metcon (Time)

2 Sets:

21-15-9

Ski Calories

21-15-9

Bike Calories

Rest 3-5 Minutes Between Efforts.
Hard pace. Consistent efforts. Score total time and note your individual times.

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