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Wednesday Wod

By Wodify Admin | In WOD | on June 12, 2018

St. Louis – CrossFit WOD

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Metcon (6 Rounds for time)

Every 3:00, For 18:00 (6 Sets):

20 Russian Swings 53/35

200m Run
Fast and aggressive hips for the swings and sustainable sprints! Rest the remainder of the 3:00 and repeat 6x.


Metcon (6 Rounds for time)

6 Rounds Of

15/10 Calorie Bike

Rest 1:00 Between
If classes are big, half can start on the Swing/Run metcon and groups of 3 to 1 bike and cycle the bike that way. SPRINT the bike like you never have before!


High Hang Clean + Hang Clean + Clean (6x1x1x1)

Full squat cleans from all 3 positions (high on the thighs, just above the knees and floor). Complete a complex every 2:00. Build up to a heavy complex but do notr max it out.

Metcon (Time)

400m Double Front Rack Carry (35’s/25’s) + Sled Walk (light weight and strapped around the waist)
Grab a partner and go at it together (one works and one walks beside. switch every 100m and go for 800m!!)

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