“CAMMY” WOD 1/13/22

WARM UP:
400 M. Run or Row
10 Walking High Knee Hold’s 
10 Walking Flamingo’s 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 
 

 
WIN
LIFT:
3 Sets
10 Bench Press
10 DB RDL’s
WOD:
“CAMMY”
AMRAP 25 
5K Bike
30 Pistols
30 HSPU
30 GHDSU 
30 C2B Pull Ups 
*Sub. Bike for a 2K Row as needed. 
**Scale Pistols for assisted one’s, HSPU to Box Piked, GHDSU to Ab-Mat Sit Ups, and C2B to Regular Pull Ups.
 

 
FIT
LIFT:
3 Sets
10 Bench Press
10 DB RDL’s
WOD:
“FIT CAMMY”
AMRAP 25 
5K Bike
30 Air Squats 
30 H.R. Push Ups 
30 Sit Ups
30 Jumping Pull Ups 
*Sub. Bike for a 2K Row as needed. 
 

 
AT HOME
LIFT:
3 Sets
8e DB/KB Floor Presses
8e S.L. RDL’s
WOD:
AMRAP 25 
1 Mile Run
30 Air Squats 
30 H.R. Push Ups 
30 Sit Ups 
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