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OUR BLOG

thursday wod

By Wodify Admin | In WOD | on May 13, 2020

St. Louis – CrossFit WOD

At Home Wod

Metcon (No Measure)

4 rounds

20 bodyweight rdl’s 10/leg

5 push ups to *downward dog (2 sec pause)

10 BIG arm circles fwd/bkwd

*downward dog-hips are high, head is down and neutral, elbows extended while arms pressing in full extension

Metcon (Time)

150 jumping lunges

100 alt leg v-ups

50 hspu (or 75 hand release push ups)

Rest 2′ then 2:00 MAX BURPEES

Metcon (AMRAP – Reps)

2:00 MAX BURPEES

At Home OPTIONAL With Weights

Metcon (Time)

6 rounds

21/15 calorie option (OR 250m run)

14 wallballs

7 power cleans
-cardio option should be around 1:00-1:15

-wallballs ideally unbroken

-power cleans done as singles. look to hit one every 8-12sec.

High-Hang Clean (heavy 5)

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

Romanian Deadlift (heavy 10)

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

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