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OUR BLOG

Tuesday Wod

By Wodify Admin | In WOD | on June 10, 2019

St. Louis – CrossFit WOD

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Weightlifting

High Hang Power Snatch + High Hang Snatch + OHS (10x1x1x2)

New set every 1:30. Build as you go.

Metcon

Metcon (No Measure)

8 Minute Amrap

15 Wallballs 20/14

45 Double Unders

Rest 2 Minutes

8 Minute Amrap

20 Single Arm Russian KB Swing 53/35

20 Abmat Sit Ups or GHD Sit Ups
The single arm swings are 10R and 10L for 20 total each round.

Metcon (AMRAP – Rounds and Reps)

8 Minute Amrap

15 Wallballs 20/14

45 Double Unders
Modify wallball weight to stay unbroken for the entire 8:00.

Metcon (AMRAP – Rounds and Reps)

8 Minute Amrap

20 Single Arm Russian KB Swing 53/35

20 Abmat Sit Ups or GHD Sit Ups

OSC/AOT

Metcon (AMRAP – Reps)

5:00 Amrap

Max Complexes @ 70%

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

Metcon (No Measure)

3-5 Rounds

10 Barbell Rollouts

30s R/L Side Planks

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