Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”
Tag Archives: Back squat
WOD Monday October 8th
Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 8th”
WOD Tuesday July 24th
Warm up: 2 minute bike / empty bar work Find max weight on the “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). 2. EveryContinue reading “WOD Tuesday July 24th”
WOD Monday July 23rd
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back squat: 30 minutes to work up to a 1 rep max for the day 2. For time: 20 Strict pullups 40 Overhead squats @ 95 / 63 lbs 80 Double unders
WOD Monday July 16th
Warm up: 200 meter run or 1 min of jump rope Kang squats Banded good mornings Squat hold x 1 minute Back squat: 2 x 2 @ 90% 2 x 1 @ 95% 2. 3 Rounds for time: 20 KB Jumps 15 GHD Sit ups 10 One legged burpees ( 5 each leg guys )
WOD Monday July 9th
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 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”
WOD Monday July 2nd
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”
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 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 Monday June 11th
Warm up: 2 rounds of Cindy Every 90 seconds for 10 sets: 2 Pause back squats + 1 back squat 2. For time: 15 Power cleans @ 135 / 93 20 Pullups 15 Power cleans @ 225 / 153 20 Pullups
CrossFit Havoc 