Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”
Tag Archives: Back squat
WOD Monday April 2nd
Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”
WOD Monday March 26th
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans
WOD Monday march 19th
Warm up: 400 meter run / 15 GHSU / 15 GHR Back squat: 4 x 4 @ heavier than last week 2. For time: 20 Pullups 40 Over head squats @ 85 / 58 20 pullups
WOD Monday March 12th
Warm up: 200′ shuttle jog / Banded good mornings x 15 / 200′ shuttle jog / Glute ham raise x 15 Back squat: 5 x 5 ( sets across) @ about 5 – 10% less than your top set of 5 last week 2. For time: 20 Push presses @ 135 / 93 30 RingContinue reading “WOD Monday March 12th”
WOD Monday March 5th
Warm up: Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Back squat: 5 x 5 Make 5 -10 lb jumps to get up to a heavy set for the day. If you can make 20 lb or higher jumps, you are not working hard enough on your firstContinue reading “WOD Monday March 5th”
WOD Monday February 19th
Warm up: Get ready to move some big weights today Every minute on the minute for 12 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean *Last week of this combo 2. 2 Rounds for time of: 400 meter runContinue reading “WOD Monday February 19th”
WOD Monday February 12th
Warm up: Run / row / bike x 3 minutes / 20 Air squats / 15 Back extensions / 10 Good mornings Every minute on the minute for 16 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean 2. ForContinue reading “WOD Monday February 12th”
WOD Monday February 5th
Warm up: 200 meter run / 10 Kang squats / 20 sit ups Every minute on the minute for 20 minutes: Minute 1 – 1 Front squat + 2 Back squats ( use 5 – 10 lbs more than last week ) Minute 2 – 1 Power clean ( use 5 – 10 lbs moreContinue reading “WOD Monday February 5th”
WOD Monday January 29th
Warm up: Jog in place x 1 min / Banded back pedal x 30 sec / Banded good mornings x 15 Every minute on the minute for 24 minutes: Minute 1 – 1 Front squat + 2 Back squats ( Use 80% of your best Front squat) Minute 2 – 1 Power clean ( UseContinue reading “WOD Monday January 29th”
CrossFit Havoc 