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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on December 4, 2018

St. Louis – CrossFit WOD

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Weightlifting

Sumo Deadlift (5×7)

New set every 3:00. Between sets complete a Side Plank for :30s/Side. 4 planks total.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

8 Toes To Bar

12 Deadlifts 185/125

16 DB Step Ups 35s/25s

Rx+ 50s/35s

OSC/AOT

Metcon (Calories)

REPEAT FROM LAST WK!

3 Rounds

AMRAP 4:00 for Calories

On the 0:00 – 12 Burpees

On Minute 1 – 9 Burpees

On Minute 2 – 6 Burpees

On Minute 3 – 3 Burpees

Rest 2:00 between rounds

AOT

Hip Ups (3×8)

Bulgarian Split Squats (3×8/leg)

Holding DBs at sides.

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