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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on November 27, 2018

St. Louis – CrossFit WOD

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Metcon (No Measure)

6:00 Alternating EMOM

Odd :45 Max Jump Squats

Even :45 Glute Bridges (control)

1:00 Transition

5:00 Running Clock

*Waiter/Farmer HOLD (standing)

*For 5:00 straight rotate from R waiter/L farmer to R farmer/L waiter without sitting them down. Pick weights challenging enough but kept unbroken!

Metcon

Metcon (3 Rounds for reps)

Round 1:

4:00 Amrap

27/21 Calorie Row

21 Power Cleans

15 Box Jump Overs

Rest 4:00

Round 2:

4:00 Amrap

27/21 Calorie Row

21 Power Cleans

15 Box Jump Overs

Rest 4:00

Round 3:

4:00 Amrap

27/21 Calorie Row

21 Power Cleans

15 Box Jump Overs

Rx

115/75

95/65

75/55

Rx+

135/95

115/75

95/65
Sub out the calorie row for Ski or Assault bike AND yes, still able to Rx or Rx+

Calorie Ski 24/18

Calorie Assault Bike 20/15

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