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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on June 11, 2019

St. Louis – CrossFit WOD

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Weightlifting

Bench Press (5-5-5-5-5-5)

Build to a heavy, starting from a moderate load.

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

20/15 Calorie Row

10 Renegade Row + Push Up

10 DB Step Ups 24/20
Renegade Rows are to be done as a complex, row R + row L + Push up (that’s 1 rep). Use DBs that you can keep moving throughout workout. If you RX every workout, consider using 50s/35s. If you RX some throughout the week, consider using 35s/25s. Either way, it’s your workout SO own it!

OSC/AOT

Metcon (Time)

4-8 Intervals Of:

25/20 Calorie Ski

Rest :45 between efforts
These are sustainable efforts. Don’t hit these at max effort. Most of you have not spent a ton of time on the ski, so today will help and give you a good feel for your own intensity.

Metcon (Time)

9 down to 1 of

Strict HSPU

12/9 AB Calories after every HSPU set

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