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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on February 5, 2019

St. Louis – CrossFit WOD

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Warm-up (No Measure)

12:00 EMOM (3 Rounds)

M1: 30s Wall Sit

M2: 30s Side Plank R/L

M3: 10-12 Walking RDLs (mod wt.)

M4: *40s Row

*Increase Row x 10s each Rd
Use as a warmup. Lighter on the walking rdl’s BUT get familiar with the intensity you want to bring for the day!

Metcon

Metcon (Calories)

AMRAP 5

200’ Walking Lunge (Bodyweight)

50 Sit-ups

…Max Calorie Row

rest 5 minutes

AMRAP 5

100’ Dumbbell Walking Lunge (50’s/35’s)

50 Sit-ups

…Max Calorie Row

rest 5 minutes

AMRAP 5

200’ Walking Lunge (Bodyweight)

50 Sit-ups

Max Calorie Row

Rx+ 70’s/50’s
First and third Amraps are bodyweight walking lunges. 2nd Amrap is weighted. Hold DBs or KBs at your sides while performing your walking lunges. These Amraps are SPRINTS…Combine all Calories for your score.

OSC/AOT

Metcon (No Measure)

3-5 Rounds

1:00 Ski

Into…

30s Double KB Front Rack Hold

Metcon (No Measure)

3×8 Waiter Squat R/L

3×8 Goblet Step Up R/L (tall box)

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