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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on March 25, 2020

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

3 Rounds:

200m Jog OR 1:00 High Knees OR 1:00 Double/Single Unders

1:00 Plank OR HS Hold

15 Air Squats
If it’s nice enough, take a jog!

Metcon

Metcon (Time)

5 Rounds:

400m Run OR 1:30 High Knees OR 1:30 Double Unders/Single Unders

20 Push Ups

20 Cossack Squats (Total)
Sub: 50′ HS Walk for Push Ups & IF you have a DB or odd object you can do alternating hang clean and jerks in replace of cossack squats

Accessories

Metcon (No Measure)

4 Rounds:

10 Bulgarian Split Squats R/L

20 Hip Bridges (2 sec pause)

10 DB Bent Rows R/L or use odd object

1:00 Wall-Sit

Weightlifting

Metcon (No Measure)

Shoulder Strength:

3×10 Behind The Neck Press (strict)

3×10 Supinated Grip Rows

3×15-20 Bent Over Plate Rows

3×8-10 Single Arm Arnold Press
Added in for those that asked since we Todd and Jo gave everyone what they wanted. This is optional. Don’t go heavy, think REHAB your shoulders. You’ll get a great pump and feel strong and stable. You may need to look up some movements unless you come on live and ask!

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