wednesday wod

St. Louis – CrossFit WOD

At Home Wod

Metcon (No Measure)

3 rounds

60 single unders/30 jumping jacks

10 cossack sqauts r/l

10 single arm upright row r/l

Metcon (AMRAP – Rounds and Reps)

7:00 amrap

10 single arm push press (RT)

10 single arm push press (LT)

30 mountain climbers (total)

rest 3:00

Metcon (AMRAP – Rounds and Reps)

7:00 amrap

10 single arm swing (RT)

10 single arm swing (LT)

8 complexes of: 1 lunge (RT) + 1 lunge (LT) + 1 air squat “that’s 1 complex”

rest 3:00

Metcon (Weight)

3 rounds (running clock)

1:00 single arm suitcase (CARRY or HOLD) r/l

no additional rest between
6:00 total; 3min each arm-moderate load NOT heavy

At Home OPTIONAL With Weights

Hang Snatch (heavy 3)

(from the knees [above]) build to a heavy 3 rep & then do two drop sets from what you hit at -5% and then -10%

Bent Over Row (heavy 5)

build to a heavy 5 rep & then do two drop sets from what you hit at -5% and then -10%

Snatch Grip Deadlift (heavy 5)

build to a heavy 5 rep & then do two drop sets from what you hit at -5% and then -10%