Warm up: 1. Super set x 4 rounds: Pendlay row x 12 Parallette pass throughs x 12 2. As many rounds as possible in 15 minutes of: 20′ Handstand walk 10 Pistols ( 5 each ) 5 Reverse burpees
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday March 4th
Warm up: 2 min on a thing / empty barbell work / warm up clean and jerk 5 Rounds of: 30 Wallballs 20 Kettlebell snatches *10 each arm 10 Box jumps * Every 90 seconds starting at 0:00 do 1 power clean and jerk
WOD Tuesday March 3rd
Warm up: Plate pump x 20 reps / 1 minute of jump rope Every 2:30 for 6 sets: The right number of strict pullups + the right number of double unders + the right number of kipping pullups or muscle ups ( should take just under under 1:30 ) 2. For time: 25 GHD SitContinue reading “WOD Tuesday March 3rd”
WOD Monday March 2nd
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 2 Evens: Power snatch x 1 2. 8 Rounds for time of: 6 Overhead squats @ 75 / 53 12 Pushups
Partner WOD Saturday February 29th
In teams of 2 or 3: Take 10 minutes to establish a 3 Rep front squat from the floor (add the weights together) @ the 10 minute mark take 15 Minutes to do as many rounds as possible of: 20 Burpees 40 Sit ups 50 Air squats @ the 25 minute mark take 5 minutesContinue reading “Partner WOD Saturday February 29th”
WOD Friday February 28th
Warm up: 2 Rounds of: 5 Pendlay rows / 5 hang power cleans / 5 good mornings Every 3 Minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift *Use 2 barbells. Don’t be a baby. 2. 3 Rounds for time: 100′ of walking lunges 100′ of bear crawl
WOD Thursday February 27th
Warm up: Banded rig rows / Banded bicep curls Weighted pull ups: 5,5,3,3,1,1 2. Strict pullups: 1 set of max reps 3. As many rounds as possible in 10 minutes of: 15 Wallballs 15 Ball slams 15 Medicine ball sit ups
WOD Wednesday February 26th
Warm up: 500 meter row / Warm up your cleans 5 Rounds for time: 200 meter row 12 Toes to bar 12 Box jump overs 12 Handstand pushups *Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )
WOD Tuesday February 25th
Warm up: 2 rounds of 20 kb swings / 20 sit ups 3 Rounds NOT FOR TIME. 12 Parallette pass throughs 12 Single leg RDL’s ( 12 per leg ) 2. 3 Rounds for time: 6 Muscle ups or 12 Pullups 12 Sumo deadlift high pulls 18 Lateral barbell jumps ( double count )
WOD Monday February 24th
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 2 Evens: Power snatch x 1 2. For time: 20 Wollymockers 20 Strict presses @ heavy enough to be annoying.
CrossFit Havoc 