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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on August 6, 2019

St. Louis – CrossFit WOD

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Weightlifting

Deadlift (5×5)

New set every 2:00. 70% of 1RM across for all sets.

Metcon

Metcon (AMRAP – Reps)

Alternating EMOM, for 20:00:

M1-15/10 Calorie Bike

M2-30 Air Squats

M3-20 Russian Swings 53/35

M4-15/10 Calorie Ski

M5-40 Double Unders

Rx+ Jumping Air Squats & 70/53
Modify calories/reps to allow yourself to complete every rep inside the minute throughout the emom.

OSC/AOT

Metcon (AMRAP – Reps)

10:00 Prowler Push

*20m at a time and spin on the turf.
Use a load you can spin the Prowler and stay continuous throughout.

Metcon (No Measure)

10:00 to practice HSW

-or-

10-15:00 of the following:

Walk into wall

Walk around boxes in pike pos

Handstand holds

Walk facing shoulder taps

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