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OUR BLOG

Tuesday WOD

By Wodify Admin | In WOD | on November 13, 2017

St. Louis – CrossFit WOD

Weightlifting

Shoulder Press (5×10)

Metcon (Weight)

Single Arm DB/KB Row
Complete as a super set with shoulder press. 5×12/Arm

Metcon

Metcon (Time)

5 Rounds

9-Toes to Bar

12-Push Press 105/75

15-Wall Balls 20/14

Rest 2:00 between rounds

Rx+ 135/95
The goal is to have high intensity with the rest included. If you would rather do 5 rounds for time, that’s fine, otherwise as prescribed, go hard every round and rest 2:00 following each round. Subtract your rest time from your working time and only score your working time for the day.

OSC

Metcon (Weight)

3-4 sets:

30sec Side Plank (R)

30sec Side Plank (L)

60sec Farmers Hold (heavy)

15sec Ring Support Hold (top of rings locked out)

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