Warm up: Empty barbell work Power clean: 8 x 2 @ 85% 2. 6 Rounds for time: 12 Handstand pushups 24 Double unders 12 Kettlebell snatches @ 1.5 / 1 pood ( 6 per side ) 24 Double unders
Category Archives: Workout of the Day
WOD Thursday June 18th
Warm up: 2 minutes of jump rope / 20 step ups / 10 Toy soldiers Front squat: 4 x 3 @ 80% 2. Every minute on the minute for 16 minutes: Odds: 1 Snatch or power snatch Evens: 8 – 12 Box jump overs
WOD Wednesday June 17th
Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges “Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq onContinue reading “WOD Wednesday June 17th”
WOD Tuesday June 16th
Warm up: ground to overhead with plate x 20 / pushups x 20 Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats
WOD Monday June 15th
Warm up: 400 meter run / 12 Kang squats / 1 minute bottom of squat hold Back squat: 5 x 4 @ 80% 2. For time: 5 Minute plank: Every time you break : knees to the floor, excessive sagging, hips in the air, laying on the ground, 100 meter penalty 2 minute overhead holdContinue reading “WOD Monday June 15th”
Partner WOD Saturday June 13th
In teams of 2: 400 meter run 400 foot Medicine ball roll 20 Tire flips 400 foot Farmers carry 20 Atlas stone loads 400 meter run
WOD Friday June 12th
Warm up: Empty barbell work Power clean 8 x 2 @ 80% 2. For time: 20 Handstand pushups 18 Reverse burpees 16 Hang power cleans @ 115 / 83 14 Handstand pushups 12 Reverse burpees 10 Hang power cleans @ 135 / 93 8 Handstand pushups 6 Reverse burpees 4 Hang power cleans @ 155Continue reading “WOD Friday June 12th”
WOD Thursday June 11th
Warm up: 500 meter row / 15 GHD sit ups / 15 Back extensions Front squat: 5 x 2 @ 80% 2. 10 Rounds for time: 10 Heavy kettlebell swings 10 Sit ups 10 Calories on a thing
WOD Wednesday June 10th
Warm up: Get ready to run For time: 800 meter run 20 Pullups 40 Double unders 20 Pullups 800 meter run 40 Pushups 20 Double unders 40 Pushups 800 meter run
WOD Tuesday June 9th
Warm up: Band pull a parts / Pushups / Ring rows Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. For time: 12 Front squats 12 Power cleans 12 Jerks 12 Cleans
CrossFit Havoc 