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OUR BLOG

Thursday Wod

By Wodify Admin | In WOD | on September 12, 2018

St. Louis – CrossFit WOD

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Weightlifting

Shoulder Press (3RM)

In 5-7 working sets bulid to a 3RM for the day. Start around 50% build as you see fit. Between sets complete 3-5 sets of 7-10 Single Arm Rings Rows with control.

Metcon

Metcon (Time)

For Time:

500m Row

25 Squat Cleans 115/75

100 Double Unders

500m Run

Rx+ Squat Cleans 185/125

OSC/AOT

Metcon (Weight)

NFT

500m Forward Sled Drag + Double KB Front Rack
Only load 30-50% of Bodyweight to the smaller black sleds. Pick KBs based on strength. 500m is a decent walk with any weight walking in the front rack. We suggest 35s/25s scale up or back as you see fit. Try to stay moving.

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