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OUR BLOG

Thursday Wod

By Wodify Admin | In WOD | on March 13, 2019

St. Louis – CrossFit WOD

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Weightlifting

Bench Press (5×5)

5 Sets for Load (15:00)

Min 1: 5 Bench Press

Min 2: 15 Ring Rows

Min 3: Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

16:00 Amrap

12/8 Calorie Ski

120’ Crossbody Carry

20 Waiter Squats

20 Alternating V-Ups

40s Forearm Plank
Moderately Heavy with the crossbody carries today. 10/arm waiter squats (single arm front rack hold).

OSC/AOT

Metcon (Weight)

3×10/arm Single Arm High Pulls

3×10/arm Single Arm Strict Press

Metcon (Calories)

Tabata AAB “Arms Only”
No legs today. Push pull with arms only and go for max calories.

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