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OUR BLOG

monday wod

By Wodify Admin | In WOD | on May 17, 2020

St. Louis – CrossFit WOD

At Home Wod

Metcon (No Measure)

3 rounds

25 plate hops/ 50 single unders

10 inchworms

10 DB or bodyweight single leg rdl r/l

10 bodyweight windmills r/l

10 scap only push ups

Metcon (2 Rounds for reps)

round1-

amrap 8:00

50 du’s OR 20 plate hops OR 40 jumping jacks

2-4-6-8-10…

cossack squats

rest 4′

round2-

amrap 8:00

50 du’s OR 20 plate hops OR 40 jumping jacks

2-4-6-8-10…

alt step back lunges (total)
cossack squats can be modified to air squats. feel free to use weight BUT this version was designed for no weight.

Metcon (2 Rounds for reps)

round1-

amrap 8:00

50 du’s

2-4-6-8-10…

ALT db/kb hang clean and jerk OR barbell hang clean and jerk

rest 4′

round2-

amrap 8:00

50 du’s

2-4-6-8-10…

ALT db/kb hang snatch OR barbell hang snatch

At Home OPTIONAL With Weights

Push Press (heavy 10)

build to a heavy 10 rep & then do two drop sets from what you hit at -5% and then -10%

Match your weight from last week OR go a little heavier!

Back Squat (heavy 10)

build to a heavy 10 rep & then do two drop sets from what you hit at -5% and then -10%

Match your weight from last week OR go a little heavier!

Bench Press (heavy 10)

build to a heavy 10 rep & then do two drop sets from what you hit at -5% and then -10%

Match your weight from last week OR go a little heavier!

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