Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday June 29th
Warm up: Back stuff Every 3 minutes for 15 minutes: Deadlift x 8 2. For time: 20 Toes to bar 40 Calorie Bike ( not row ) 20 Toes to bar
WOD Thursday June 28th
Warm up: 50 KB figure 8’s Weighted Pullup: 10, 8, 6, 4, 2 2. For time: 20 Box jumps @ 30 / 24″ 40 Thrusters @ 95 / 63 (unbroken?) 20 Box jumps @ 30 / 24″
WOD Wednesday June 27th
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 50′ bear crawl For time: Run 800 meters 20 Handstand Pushups 40 Power snatches 20 Handstand pushups Run 800 meters
WOD Tuesday June 26th
Warm up: Jerk technique practice Power clean + jerk pyramid Partner up with someone: Start with a weight that is fairly challenging and do 1 power clean + 5 jerks Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasingContinue reading “WOD Tuesday June 26th”
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”
