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OUR BLOG

Thursday Wod

By Wodify Admin | In WOD | on August 14, 2019

St. Louis – CrossFit WOD

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Weightlifting

Bench Press (5×3)

New set every 2:00. All sets at 75% of 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

2x500m Row

Rest 1:00 Between Efforts

– – – Rest Additional 2:00- – –

10:00 Amrap

8/5 Calorie Ski

10 Hand Release Push Ups

20 Abmat Sit Ups

8/5 Calorie Bike

– – -Rest 3:00- – –

2x500m Row

Rest 1:00 Between Efforts

May sub 10 GHD Sit ups to replace Abmat Sit Ups.
Following your second row from the first set, rest 3:00 before the 10:00 Amrap. Everyone will be moving on the 10:00 Amrap at different times due to the different times of rows. Sprint your ski/bike people will need to stay moving. If your feeling like a flow kind of day run 10m shuttles or row during the Amrap.

Metcon (2 Rounds for time)

500m Rows
Score your slowest row from first set in round 1. Score your slowest row from second set in round 2.

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