(215) 291-2968 Friday - Apr 26, 2019

WOD 010919: Here For The Scotch.


CrossFit: Conditioning: For Time: Teams of 2 1000 Meter Row/Ski or 2400 Meter Bike 30 Bear Complex (95/65#) 800 Meter Row/Ski or 1800 Meter Bike 20 Bear Complex (115/75#) 500 Meter RowSki or 1200 Meter Bike 10 Bear Complex (135/95#) 500 Meter Row/Ski or 1200 Meter Bike 20 Bear Complex (115/75#) 800 Meter Row/Ski or

CrossFit:
Conditioning:
For Time:
Teams of 2
1000 Meter Row/Ski or 2400 Meter Bike
30 Bear Complex (95/65#)
800 Meter Row/Ski or 1800 Meter Bike
20 Bear Complex (115/75#)
500 Meter RowSki or 1200 Meter Bike
10 Bear Complex (135/95#)
500 Meter Row/Ski or 1200 Meter Bike
20 Bear Complex (115/75#)
800 Meter Row/Ski or 1800 Meter Bike
30 Bear Complex (95/65#)
1000 Meter Row/Ski or 2400 Meter Bike

One works, one rests. Switch as needed.

BootCamp:
WOD 1:
Deck of Cards
Hearts T2B – SL T2B – V Up
Diamonds – Burpees
Spades – Thrusters
Clubs – Up and Over Ball Slams
Aces – 10 DBall O/ Shoulder
Jokers – 1min Handstand hold

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
Bench Press
(4) 8-12 reps x @ 65%

Close Grip Bench Press (In line with the shouldeders, use more triceps)
(2) 8-10 reps x @ 70%

Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3-5) 8-10 reps x @ 60%

**ACCESSORIES AS A GROUP**
Dumbbell Lat Pull Overs
(5) 15 x @ AHAP
DB Front Raises
(2) x 12 @ AHAP
DB Skull Crushers
(2) x 12 @ AHAP

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