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OUR BLOG

Wednesday WOD

By Wodify Admin | In WOD | on October 10, 2017

St. Louis – CrossFit WOD

Warm-up

Deadlift (x4)

Warm the deadlift up to something challenging. For the advanced lifters, 75-80% would be fine BUT even if you have a 1RM, do not feel obligated to complete the prescribed work at a % that is too heavy.

Metcon

Metcon (Weight)

30:00 Running Clock…You will decide your rounds of:

4-Deadlifts

50 Yard Sled Walk (walk forward) OR Prowler Push

Rest 30-60sec

100m Run (90% of max effort)

Rest at your desired time, but a minimum 2 minutes please!
Your deadlift should challenge you and each of the deadlifts should be pulled as singles. The weight on the sled should be a steady walk but tough 3/4 of the pull but kept moving. If you are using the prowler, use weight the allows you to move the entire distance without stopping but not light enough to run. The run is a perceived effort. Post your deadlift weight for future style workouts.

OSC

Metcon (No Measure)

3-4 Sets, NFT:

25 Strict abmat sit-ups

20 Hip extensions

1:00 Forearm Plank

25 Banded good mornings

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