• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $15 per session, or $25 including a shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS1345 Strassner St. Louis, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

Wednesday WOD

By Wodify Admin | In WOD | on December 5, 2017

St. Louis – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

For Reps:

Tabata Back Squats 95/65

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata Ring Rows

Rest 1 minute

Tabata Handstand Hold

Rest 1 minute

Tabata Assault Bike (cals)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Scaling this WOD…

Beginner

Tabata air squat

Rest 1 minute

Tabata knee-tuck on boxes

Rest 1 minute

Tabata ring row

Rest 1 minute

Tabata seated dumbbell overhead hold 35/25

Rest 1 minute

Tabata assault bike (cals)

Intermediate

Tabata back squat 65/45

Rest 1 minute

Tabata L-sit hold/knee-tuck on boxes

Rest 1 minute

Tabata ring row

Rest 1 minute

Tabata handstand hold against wall

Rest 1 minute

Tabata assault bike (cals)

OSC

Metcon (No Measure)

Not For Time, For Completion:

400m Farmers Carry

200m Double Front Rack Carry

100m Double OH Carry
You’ll most likely have 2-3 different loads depending on the carry. Maintain good positions throughout the carries.

No Comments to "Wednesday WOD"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.