April 2018


AGOQ Workout 3 Complete as many rounds as possible in 20 minutes of:50 wall-ball shots100 double-unders50-ft. handstand walk (bear crawls or wall walks for sub)100 double-unders50-cal. row*100 double-unders50-ft. handstand walk100 double-unders *If you are not there ‘first’ you will do burpees until a rower is free. Whatever amount of burpees you have accumulated will go

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“Burpeemageddon” Complete all of these different types of burpees for time: 10 CrossFit Carol Stream Man Makers 50/35lb dumbbells* 20 Burpee Pull ups (jump to a bar 6″ above max reach) 30 Burpee Box Jumps 24/20″ 40 Burpees *CrossFit Carol Stream Man Maker: Starting with a pair of dumbbells in your hands you will drop

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WOD this is a three part workout with a continuously running clock: First part is a 6 minute AMRAP of: 9 Hang Squat Clean 135/95 9 Toes to bar Then immediately do the following for time 50 Wall Balls 20/14lb 2 Rounds of: 12 Power Cleans 135/95 15 Pull ups post rounds for the AMRAP

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16 minute EMOM Even: Deadlift 5 reps Odd: Handstand Push up 5 reps For the deadlifts pick a weight that is a ‘5rep max’ or a weight that you could not do much more than 5-7 reps a set. For the handstand push ups, try to maintain the 5 reps a round, but if need

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