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OUR BLOG

Tuesday Wod

By Wodify Admin | In WOD | on June 24, 2019

St. Louis – CrossFit WOD

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Metcon (Weight)

Handstand Option + Power Clean:

Every 90s For 6 Sets:

HSPU Option

3,3,2,2,1,1: Power Cleans
Hspu-Pick a number (5-15 reps) and stick with it for every set, strict or kipping

Box Hspu-Pick a number (5-15 reps)

Timed Handstand Hold (wall facing or not/box)

Seated DB Strict Press-Pick a number depending how heavy you choose to go!

Power Cleans should challenge you but not be a max effort. Start around 70% of 1RM or feel. Add weight every set or every two sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 Amrap

25/18 Calorie Row

50 Double Unders

3 Rounds of “Chief” 135/95
1 round of “Chief”:

3-Power Cleans

6-Push Ups

9-Air Squats

OSC/AOT

Metcon (No Measure)

5-10 Rounds

30s Assault Bike Hard

30s Easy Spin
Pay attention to your hard efforts and keep them consistent!

Metcon (No Measure)

3 Rounds

1:00 Heavy Sandbag Bear Hug Hold + 20 Hip Extensions
Bag should be tough towards the end of every minute. Play with different loads before completing this. Please put the sand bags back where you pulled them from to make yours heavy. Thanks in advance!

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