CrossFit Havoc Palmetto, Ellenton, Parrish

Gymnastics Class 6-26 and 6-28

Tuesday 6-26-18 NO CLASS Thursday 6-28-18 Warm Up: 2 rounds 10 kips 10 pvc rig drill GHD shoulder stretch Skill: Bar MU Skill work 5-10 min EMOM 2-3 Bar MUs Workout: 5 rounds 10 – 2 for 1 WBs 300m Run 15 T2B 100ft OH walking lunge (26# KBs) 10 Push ups

WOD Monday June 25th

Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise Every 90 seconds for 5 sets: 3 second paused front squat: x 3 reps ( 65% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 3 reps ( 80%Continue reading “WOD Monday June 25th”

WOD Friday June 22nd

Warm up: Do it Bench Press: 5 x 5 2. Farmers walk 100′ x 4 Efforts 3. For time: 80 Sit ups 80 Hand planted lateral bench jumps

WOD Thursday June 21st

Warm up: 15 Back extensions / 15 Banded row / 15 straight arm band pulldown Pendlay row: 5 x 8 2. 2 Rounds for time: 20 Lunges ( Back rack) @ 135 / 93 20 Push presses @ 135 / 93 20 Pullups

WOD Wednesday June 20th

Warm up: Empty bar work Every 20 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 30 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 40 seconds for 10 sets: 1 Power clean and jerk Rest 1 minute add some weight Every 50 secondsContinue reading “WOD Wednesday June 20th”

WOD Tuesday June 19th

Warm up: 2 minute row / 20 pushups 5 sets of 1 strict press + 5 Push press 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 45 Calorie row 60 Double unders

WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats 2. As many rounds as possible in 4 minutes of: 2 Wollymockers 20 Situps Rest 1 minute As many rounds as possible in 4 minutes of: 10 Pullups 10Continue reading “WOD Monday June 18th”

WOD Friday June 15th

Warm up: Empty bar work Hang snatch x 3 x 6 sets 2. 10 rounds for time: 1 Heavy ass snatch 2 High ass box jumps 3 Handstand pushups (hardest version you can do) 4 Dumbell burpees

Thursday June 14th

Warm up: 3 Rounds of 6 Pushups / 6 Mountain climbers / 6 tuck jumps Parallette Pass throughs: 5 x 5 2. Weighted pullup: 5,5,3,3,1,1 3. 100 Kettlebell swings for time @ 1.5 / 2 pood: *Every time you put the bell down do a 15 second wall sit before you pick it back up

WOD WednesdaY June 13th

Warm up: 400 meter run / 1 min handstand hold For time: 5 Rounds of: 50′ Handstand walk / 150′ Bear crawl 15 GHD Situps 30 Air squats Then: 5 rounds of: 5 Tire flips 200 Meter run