WOD Wednesday October 21st

We are heading over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser this Saturday! Lets get a big group together and show our support. Please sign up at the gym!

October 31st Havoc Partner WOD @ 11 AM!

ad

Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both!

Warm up: 2 Rounds: 10 Back extensions, 10 PVC pull through

  1. Every minute on the minute for 5 minutes:

1 Heaving Snatch Balance (moderate weight, working on speed under the bar )

Rest 1 minute

Every 30 seconds for 5 minutes:

1 Snatch ( at a weight you know you can hit every rep )

Rest 1 minute

Every minute on the minute for 10 minutes:

1 Snatch ( time to go up in weight if your feeling good )

2. 5 Minutes: Row for Max Jiggawatts ( aim for 1.21 )

1

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s