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Monday Wod

By Wodify Admin | In WOD | on May 12, 2019

St. Louis – CrossFit WOD

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Metcon (No Measure)

A) 0:00-10:00

Every 2:00 X 5 Sets: 4/Side Back Rack Reverse Lunges

B) 10:00-18:00

Every 2:00 X 4 Sets: 5/Side Tempo (1-0-3) Front Rack Box Step-Ups

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box.

C) 18:00-26:00

Every 2:00 X 4 Sets: 10 Sumo Stance RDL Start with some moderate loading. Do not perform these to touching the floor. If you have the flexibility to get to the floor either stop short, or stand on risers, we want to keep constant tension through the movement.

Back Rack Lunge (5×4/leg)

Front Rack Barbell Step Ups (4×5/leg)


Sumo Stance Romainian Deadlift (4×10)



Metcon (Time)


Squat Cleans 95/65

Bar Facing Burpees


Single Leg Hip Thrusts (4×15/leg)

Light load here. Focus on full rom.

Metcon (Calories)

Assault Bike 5 Rounds Of:

Minute 1 Wattage @ BW

Minute 2 @ 150% BW

Minute 3 @ 200% BW

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