I go you go for 10 Rounds: 6 Thrusters 6 Pullups Directly into: I go you go for 10 rounds: 1 Wollymocker 2 Reverse burpees
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday Sptember 25th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 1 Pendlay Row x 10 2. 5 Rounds for time: 15 Deadlifts @ 135 / 93 10 Toes to bar Remember how fast you ran 400 meters yesterday?
WOD Thursday September 24th
Warm up: Dynamic mobility / 200 meter jog / 30 kettlebell swings Every 5 minutes for 4 sets: 400 meter run *Looking for consistency here 2. 3 Rounds for time: 25 Kettlebell swings 10 Kneeling squat jumps *on to a plate if you can
WOD Wednesday September 23rd
Warm up: 10 pushups / 20 mountain climbers / 15 bench dips “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and intoContinue reading “WOD Wednesday September 23rd”
WOD Tuesday September 22nd
Warm up: 3 rounds: 5 Hang power snatch / 5 Hang snatch / 5 Overhead squats Every 90 seconds for 10 sets: Hovocomplex snatch ( Power snatch + Hang snatch + Heaving snatch balance ) 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60Continue reading “WOD Tuesday September 22nd”
WOD Monday September 21st
Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 2 Front squats + 5 Back squats *Sets across. Go heavier than last week. 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do betweenContinue reading “WOD Monday September 21st”
Partner WOD Saturday September 19th
Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )
WOD Friday September 18th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 2 Pendlay Row x 8 2. For time: 10 Power snatches 100 Double unders 10 Snatches
WOD Thursday September 17th
Warm up: plate presses / band work Every 2 minutes for 6 sets: Seated strict press x 8 reps 2. 3 Rounds for time: 20 Box jumps 20 Pushups 10 Dumbell thrusters
WOD Wednesday September 16th
For time: 1 Mile run or 2 k row 6 minutes to establish a 3 rep max clean ( touch and go) directly into: 40 GHD sit ups: 20 Cleans @ the same weight as above 10 Muscle ups
CrossFit Havoc 