Warm up # 5 1. Every 30 seconds for 5 minutes: Hang power snatch x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power snatch x 1 2. As many rounds as possible in 8 minutes of: Ring Handstand pushups x 10 315 lb Deadlift x 12
Tag Archives: Bradenton
WOD Wednesday August 27th
Warm up # 3 “Cry me a river” For time: 25 Wallballs 50 Burpee pullups 25 Wallballs 50 Burpees 25 Wallballs 50 Pullups 25 Wallballs
WOD Monday August 25th
Warm up # 1 1. Overhead squat: 5,5,5 2. For time: 135/ 93 lb Thruster x 12 Muscle ups x 10 135/ 93 lb Push press x 10 Muscle ups x 8 135/ 93 lb Front squat x 8 Muscle ups x 6 135/ 93 lb Thruster x 6 Muscle ups x 4 135/ 93 lb Push press x4 Muscle ups xContinue reading “WOD Monday August 25th”
WOD Tuesday August 19th
Warm up : 30 burpees 1. Every minute on the minute for 10 minutes – Push press x 2 2. 6 Rounds for time of: 25 Double unders 15 Sit ups 5 Double leg montain climbers
WOD Monday August 18th
Warm up # 1 1. Front Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. 20 minutes: Odd minutes: Muscle ups x 30 seconds Even minutes: Kettlebell snatches x 5 each arm
WOD Friday August 15th
Warm up of your choice 1. 15 minutes of handstand pushup practice. Progressions for each skill level. If you have handstand pushups, you will work on parallette handstand pushups, if you have those you will work on ring handstand pushups, if you can do ring handstand pushups, time to try freestanding. 2. 3 rounds forContinue reading “WOD Friday August 15th”
WOD Thursday August 14th
Warm up # 4 “Kelly” 5 Rounds for time of: 400 meter run 30 Box jumps @ 24″ 30 Wallballs
WOD Tuesday August 12th
Warm up # 2 BARRAZA As many rounds as possible in 18 Minutes of: 200 meter Run 9 Deadlifts @ 275 / 185 6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, inContinue reading “WOD Tuesday August 12th”
WOD Monday August 11th
Warm up # 1 1. Back Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. Windmill: 5,5,5 3. Super set: Glute ham bench – press: 5,5,5,5,5 Glute Ham bench – row: 5,5,5,5,5
WOD Thursday August 7th
Warm up # 4 42 For time: 42 Pushups 42 Deadlifts @ 115 lbs / 73 lbs 400 meter run 42 Hang Power cleans @ 95 lbs / 63 lbs 42 Push presses @ 95 lbs / 63 lbs 400 meter run 42 Taters @ 35 / 26 42 Sit ups 400 meter run
CrossFit Havoc 