EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes theContinue reading “Partner WOD Saturday October 17th”
Category Archives: Workout of the Day
WOD Friday October 16th
Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Deadlift 3 x 3 2. 5 Rounds for time: 5 Hang power cleans ( go up in weight every 2 rounds ) 200 Meter run
WOD Thursday October 15th
Warm up: 2 rounds of: 10 pushups / 15 sit ups / 20 jumping jacks Weighted pushups: 10, 10, 5, 5 2. As many rounds as possible in 6 minutes of: Wollymockers Rest 2 minutes: As many rounds as possible in 6 minutes of: 6 Dumbbell thrusters 6 Dumbell squat thrusts This is the versionContinue reading “WOD Thursday October 15th”
WOD Wednesday October 14th
Big event coming up in November! Check it out here Warm up: Get ready to Snatch For time: 10 Rounds of: 1 Power snatch 6 Burpees over the bar 10 Rounds of: 1 Muscle up 6 Wallballs 10 Rounds of: 1 Snatch 6 Toes to bar
WOD Tuesday October 13th
Big event coming up in November! Check it out here Warm up: Plate press x 15 / Multi directional band work Seated strict press: 5 x 3 reps 2. For time: 40 Box jumps @ 24 / 20″ 30 Pullups 20 Ground to overhead @ 155 / 103 10 Handstand pushups
WOD Monday October 12th
Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”
Partner WOD Saturday October 11th
I go you go for 10 Rounds: Rounds 1 – 5 15 Calorie Bike 15 Pushups Rounds 6 – 10 200 Meter run 20 Kettlebell swings
WOD Friday October 9th
Warm up: X walk / Single leg rdl / single leg hip bridge Deadlift: 4 x 4 2. For time: 12 Burpees 6 Power clean and jerks 12 Burpees 4 Power clean and jerks 12 Burpees 2 Power clean and jerks
WOD Thursday October 8th
Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers Every 3 minutes for 4 sets: 200 meter run 2. 8 Rounds for time: 6 Strict press 6 Front rack lunges ( 3 each side ) 12 Sit ups
WOD Wednesday October 7th
Warm up: Dynamic mobility For time: 50 Burpees 5 Rope climbs 400 Meter run 4 Rope climbs 30 Dumbbell box step overs 3 Rope climbs 20 Dumbbell Thrusters 2 Rope climbs 100 Double unders 1 Rope climb *Wear something to protect your shins!!!
CrossFit Havoc 