Skull Crusher – CompetitorWOD

Skull Crushers

Warm-up
2 round of
45 s dubs
15 s Rest
45 s hollow rocks
15 s rest

Skill WOD
15-12-9
L-pull-up
Weighted GHD Sit-up x 2
50 ft Handstand Walk after each round

-Use a medball for the added weight on the sit-up

Strength
1. Front Squat
3-3-3-3
2. Push-press*
2-2-2-2

*Use the axle. Take it from the floor. A mix grip clean may be necessary at heavy weights.

WOD
100 Double Unders
21 Axle shoulder to overhead (155,105)
75 calorie Row
15 Axle Shoulder to Overhead
50 Wallballs
9 Axle shoulder to Overhead

5 Comments

  • Jen Merinder

    06/15/2017 @ 1:55 pm

    did a thruster ladder w/ Andrea instead of the strength:
    95# x10
    105# x8
    125# x6
    135# x4
    145# x2

    WOD: 11:50 Rx

  • Shea

    06/15/2017 @ 2:38 am

    FS: up to 315
    PP: up to 205
    WOD: 9:26 rx

  • BrianC

    06/14/2017 @ 11:52 pm

    Wod: 11:50
    *had 145 on the bar for set of 21… 160 on for 15+9…

  • Kurt

    06/14/2017 @ 1:59 pm

    Front squat: 185, 205, 2015, 225
    Push Press: 160 for 2 sets, 180 for 2 sets
    WOD: 15:16 at 140#. Should have pushed for 155#

  • Brian Maser

    06/14/2017 @ 12:04 pm

    Front Squat: 235, 250, 260, 265
    Push Press: 160, 180
    WOD: 13:02 Rx

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