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OUR BLOG

Monday Wod

By Wodify Admin | In WOD | on June 16, 2019

St. Louis – CrossFit WOD

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Weightlifting

Metcon (Weight)

0:00-10:00

Every 2:00×5 Sets:

4/Side Back Rack Reverse Lunges

10:00-18:00

Every 2:00 X 4 Sets:

5/Side Tempo (1-5-1) Dumbbell Goblet Split Squats

18:00-26:00

Every 2:00×4 Sets:

5/Side Double DB Single Leg Romanian Deadlifts

***Start light, focus on position over loading. We’re not necessarily touching the Dumbbells to the floor, flexibility and balance will dictate range of motion. Perform all reps on 1 leg, then switch to the other.
Score your lunge weight! Almost done with this cycle.

Metcon

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Front Squats

2-4-6-8-10-12-14-16-18-20 Deadlifts

Rx 95/65

OSC/AOT

Metcon (No Measure)

“Tabata” 8 rds.

20s Arch Rock

+

10s Arch HOLD (resting pos.)

Metcon (AMRAP – Rounds and Reps)

Death By Assault Bike Calories

*start at 5 calories and increase by 1 calorie every minute.

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