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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on April 9, 2019

St. Louis – CrossFit WOD

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Metcon

Metcon (AMRAP – Reps)

16:00 EMOM

M1 200/150 Row

M2 1 Round of “Cindy”
Scale back meters if needed or just complete the row at 30-40s each round. For Cindy if 5/10/15 needs some scaling too, consider doing 3/6/9 respectively. Today, we want everyone (scaled or not scaled) to complete the work or desired work inside the minute every minute here. Following this EMOM rest until 20:00 shows on the clock, then complete the second workout today! Please score by giving yourself 1 rep every round for completion of 200/150m and 1 rep for every pull up, push up and air squat completed.

Metcon

Metcon (AMRAP – Reps)

16:00 (Min On/Min Off)

30s Abmat Sit Ups into

30s Double Unders

Rest 1:00
For this one, sprint your sit ups and DU’s inside for one minute by completing the sit ups as an Amrap from :00-:30 and then get up and Amrap your DU’s the remainder of the :60. You will follow that with a :60 rest. This should be intense but also understand your pacing. You want to sustain the highest output for all rounds and not hit a wall. All reps count for 1 rep. Add them up and stay close every round!

OSC/AOT

Metcon (Weight)

Max Loaded 50’Prowler Push (high handles)
Build the heaviest weight you can push for 50’ without stopping.Rest as needed between efforts. Take them outside of it’s nice!

Metcon (Time)

3×30/20 Assault Bike Calories

Rest 2:00 Between Efforts
Score working time only. You should be able to push harder with the rest.

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