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OUR BLOG

tuesday wod

By Wodify Admin | In WOD | on May 18, 2020

St. Louis – CrossFit WOD

Metcon (No Measure)

Hey everyone! Been trying to plan something outside if the weather would ever cooperate with us! So here it is! This Thursday, I will be going to Forest Park for a class workout. If this sounds fun and you are comfortable being around myself along with 6-8 others email me two specific times that works for YOU and I will gather everyone’s times and try to coordinate a class time for us. You have to email me though. The sooner, the better! Miss y’all and hope you and your families are doing what you need to do right now! 3-2-1 email me!

c.buerck4@gmail.com

At Home Wod

Metcon (No Measure)

6′ clock

20 jumping jacks

5 inchworms

10 bulgarian split squats r/l

Metcon (Time)

bodyweight version

2 sets:

3 rounds

400m run OR run out/back OR 1:30 high knees

15 burpees

30 step back lunges (15r/15l)

rest 3′ between sets
subtract 3′ rest upon completion.

Metcon (Time)

2 sets:

3 rounds

400m run

15 DB/KB/Bar facing burpee

30 DB/KB/Bar step back lunges (15r/15l)

Rest 3’between sets
row is optional and bike is optional. either go 2:00 or 500/450m row and 30/24 calorie bike. subtract 3′ from time upon completion.

Metcon (No Measure)

15:00 quality

30 hollow rock

1:00 side plank r/l

20 hip extension OR 30 superman

rest 1:00 b/t

At Home OPTIONAL With Weights

High-Hang Snatch (set of 5)

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

Bent Over Row (heavy 10)

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

Match your weight from last week OR go a little heavier!

Snatch Grip Deadlift (heavy 10)

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

Match your weight from last week OR go a little heavier!

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