Monday September 20th: warm up20 cal bike + 8 inch worms + 5:00 HSW or hold practice 1 . EMOM x 12odd – 50% of max SHSPU or Pushupseven – right amount of HSW distance or wall walks 2 . 2-2-2-3 intervals rest 1:00 between rounds10 hang power cleans10 bar facing burpeesmax HSPU (kipping orContinue reading “Gymnastics Week 2 September 20th and 23rd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Endurance September 20th, 22nd, 24th
Monday September 20th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . 5 rounds 2:00 rest between15 calorie row15 box jumps200 m run 2 . AMRAP x 12:007 cal bike7 wall balls7 burpees 3 . 3 sets:12 DB bench press12 Ab wheel rollouts:30 plank Wednesday September 22nd: warm up3:00 row + 20Continue reading “Endurance September 20th, 22nd, 24th”
WOD Monday September 20th
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 3 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . For Time: 20, 15, 10, 5 Toes to Bar Walking Lunges (per leg) Push Press
WOD Saturday September 18th
In Teams of 2 or 3: 150 Wallballs 100 pull ups 300 Double Unders 100 Calorie Row 150 Wallballs
WOD Friday September 17th
Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 3 Reps: Deadlift 2 . For Time: 2 Rounds of: 15 Toes to bar 20 Thrusters Then, 3 Rounds of: 6 Muscle Ups 12 Front Squats
WOD Thursday September 16th
Warm up: pvc pull throughs, wrist stretches, empty bar snatch work 1 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time. Work on Speed Under Bar. 2 . Every Minute on The Minute For 10 Minutes: 1 Full Snatch * Increase weight with good reps.Continue reading “WOD Thursday September 16th”
WOD Wednesday September 15th
Warm up: handstand hold, push ups, ring rows, air squats “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups Rest 5 Minutes, Then: 800 Meter Run 8 Minutes to Find a Max Clean and Jerk
WOD Tuesday September 14th
Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 2 Strict Press + 5 Second Overhead hold on 3rd rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . For Time: 50 Double Kettlebell overhead press (strict, push or jerk) 50 Ft DoubleContinue reading “WOD Tuesday September 14th”
WOD Monday September 13th
Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 4 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . 6 Rounds For Time: 1 Legless Rope Climb 10 Calorie Bike 10 Back Squats @ not heavy
Endurance September 13th, 15th, 16th
Monday September 13th: warm up3:00 bike + 20 jump squats + 10 burpees 1 . Test500 m row400 m run30 calorie titan bike20 burpee box jump overs10 D ball over the shoulder 2 . 3:00 on 1:00 off x 415 calorie row15 sit ups (weighted if you want)max bike calories in remaining time Wednesday SeptemberContinue reading “Endurance September 13th, 15th, 16th”
CrossFit Havoc 