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OUR BLOG

Wednesday Wod

By Wodify Admin | In WOD | on May 15, 2018

St. Louis – CrossFit WOD

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Strength/Skill

Metcon (No Measure)

4 Rounds

20 Push Up To Elbow Plank

10 Bent Over Rows

:20-:30 Side Planks R/L

10 Supinated Grip RDL’s
New movements! Take your time with them guys! For the weighted rows and rdl’s, think light to moderate and focus on quality and full ROM! Movement explaination in class.

Metcon

Metcon (AMRAP – Reps)

:30/:30×4 Cycles

Shuttle Run 10m

DB Weighted Step Overs 35s/25s

Calorie Row

DB Ground To Overhead

RX+ 50s/35s
step overs and db g2oh should be the same weight.

OSC/AOT

Metcon (No Measure)

3×10-15 Ghd Sit Ups

3×10-15 Hip Extensions

Advanced do 3×20-25 Ghd Sit Ups/Weighted Hip Extensions

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