Archive for the 2018 Category

April 13

Posted in 2018 on April 12, 2018 by Andy

WOD

“””Camp Crystal Lake”””

31 Min AMRAP

13 Air Squats

13 Pull-Ups

13 KBS (53/35)

13 Box Jumps (24/20)

13 Turkish Sit-Ups (Alt.)

13 Burpees

13 DU’s

13 Cal Row

Advertisements

April 12

Posted in 2018 on April 11, 2018 by Andy

SKILL

3x

:30 L-Sit

10 Reverse Hypers

20 Hollow Rocks

10 Bent over Barbell Rows

LIFT

“4”” Deficit Deadlifts”

8×3 @ 75% of 1RM

WOD

50 Toes To Bar

50 Sumo DL High Pull (75/55)

*Every Minute 1 Rope Climb

April 11

Posted in 2018 on April 10, 2018 by Andy

SKILL
3x
10 GHD Sit-Ups
10 Med Ball Cleans
10 Strict Pull-Ups

LIFT
Clean & Jerk
10×1
*Build up to a heavy
single for the day

WOD
“Grace”
30 Clean & Jerks (135/95)
For Time

April 10

Posted in 2018 on April 10, 2018 by Andy

SKILL

3x

10 Glute Ham Raises

10 OH Walking Lunges (45/35)

:30 Squat Stretch

LIFT

Front Squat

8×3 at 60% of 1RM

WOD

8 MIN AMRAP

8 Thrusters (95/65)

8 Cal Row

April 9

Posted in 2018 on April 9, 2018 by Andy

SKILL

Tabata Push-Ups

Rest 1 Min

Tabata Anchored Sit-Ups

LIFT

Weighted Ring Dips

5×5

*Increase lbs each round

WOD

Run 600M

12 Rounds of:

3 Pull-Ups

6 Push-Ups

9 Air Squats

Run 600M

April 7

Posted in 2018 on April 6, 2018 by Andy

WOD
Teams of 2
5K Row
Athlete 1 Row
Athlete 2 Farmer Carry 100M
*switch and continue until
you row 5K Meters

April 6

Posted in 2018 on April 5, 2018 by Andy

WOD
10 Power Cleans (135/95)
20 HSPU
30 Pull-Ups
40 Lateral Burpees Over Bar
30 Pull-Ups
20 HSPU
10 Power Cleans

*sub hspu with piked hspu or hrpu

BUY OUT
100 Bicep Curls
(lightweight)

%d bloggers like this: