Warm up # 4 For time: 300 meter run 30 Pistols 30 Toes to bar 300 meter run 30 Wallballs 30 Weighted sit ups holding med ball 300 meter run 30 Calorie row 30 Renegade rows 300 meter run
Category Archives: Workout of the Day
WOD Wednesday June 17th
Warm up: Good morning x 10 Swiming frog x 20 Banded ankle lateral steps x 20 left and 20 right Good morning x 10 6 Rounds for time of: 4 Deadlifts @ Heavy 6 Ring handstand pushups or 8 handstand pushups or 10 kipping handstand pushups
WOD Tuesday June 16th
Warm up # 3 1. Push press: 3,3,3,2,2,2,1,1,1 2. For time: 80 Double unders 40 Mountain climbers (double count) 40 Shoulder to over head @ 115 / 83 40 Glute ham sit ups 40 Pullups 80 Double unders
WOD Monday June 15th
Warm up # 6 1. 25 minutes to establish a 1 rep max front squat 2. 8 Rounds for time of: 2 Cleans @ heavy 4 Box jumps @ high
WOD Friday June 12th
Warm up of your choice 1. Two hands anyhow: do it 2. Windmills: 5,5,5 3. 500 meter row: max effort
WOD Thursday June 11th
Warm up: Jerk drills with empty bar 1. Split Jerk: 3, 3, 3, 2, 2, 2, 1, 1, 1 2. 8 minute AMRAP: 10 Wallballs 10 Double Legged Mountain Climbers
WOD Wednesday June 10th
Warm up # 11 1. Deadlift: 2 reps every 2 minutes for 16 minutes 2. 2 Rounds for time of: 20 Handstand pushups 20 Power cleans @ 185
WOD Tuesday June 9th
Warm up # 7 1. Weighted pushup: 10,10,10,10 2. For time: Havoc loop run 30 Burpees Havoc loop run 30 Burpees
WOD Monday June 8th
Warm up # 1 1. Back squat find current 1 rep max. 2. For time: 4 rounds of 4 Thrusters @ 135 / 93 4 Pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Chest to bar pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Bar muscle ups Just inContinue reading “WOD Monday June 8th”
WOD Friday June 5th
Warm up of your choice 1. Weighted pullup: 1,1,1,3,3,3,5,5,5 2. 3 Rounds for time of: 3/4 / 2/3 Body weight bench press x 15 300 meter row
CrossFit Havoc 