Warm up # 4 For time: 25 Deadlifts @ 205 / 143 5 Box jumps @ 20″ 200 meter run 20 Deadlifts @ 205 / 143 10 Box jumps @ 20″ 200 meter run 15 Deadlifts @ 205 / 143 15 Box jumps @ 20″ 200 meter run 10 Deadlifts @ 205 / 143 20Continue reading “WOD Wednesday July 21st”
Tag Archives: Bradenton
WOD Tuesday July 22nd
Warm up # 2 The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds and write down your number Max Situps in 30 seconds Rest 30 seconds and write down your number 800 meter run The next round begins precisely 6 minutes after the beginning of the 800 meter run.Continue reading “WOD Tuesday July 22nd”
WOD Monday July 21st
Warm up # 1 1. Front squat: 1 set of 20 as heavy as possible 2. Death by burpees: Starting with 3 burpees on minute 1: add 1 burpee to every minute for as long as possible
WOD Friday July 18th
Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 1 rep max!! 2. 4 rounds for time of: 10 Pullups 10 kneeling squat jumps 10 Deadlifts @ 155 / 103
WOD Thursday July 17th
Warm up: 2 rounds of – Single leg hip bridge x 10 each leg / Jumping air squats x 10 1. Back squat: 1 Rep max day. Bring your A Game! 2. 2 Rounds for time of: Row 40 calories 135 lb bench press x 30
WOD Wednesday July 16th
Warm up # 6 Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk
WOD Tuesday July 15th
Warm up: 25 Burpees 1. Strict Press: 1 rep max 2. 3 Rounds for time of: 135 lb Overhead squat x 10 Chest to bar pullups x 15 Glute ham sit ups x 20 The order of the letters dictates the pronunciation of the word.
WOD Monday July 14th
Warm up # 1 1. Back Squat: 5,5,5,5,5 @ 85% 2. Every minute on the minute for 12 minutes: Odd minutes: 20 swings @ 2 / 1.5 pood Even minutes: 15 Box jumps @ 24 / 20″
WOD Friday July 11th
Warm up: Glute ham raise x 15 / Good morning x 15 / KB swings x 30 1. Deadlift: 1,1,1,1,1 @ 95% 2. For time: Strict pullups x 25 Ring pushups x 50 Double unders x 100
WOD Thursday July 10th
Warm up: 50 Kettlebell figure 8’s 1. Back squat: 1,1,1,1,1 @ 100% 2. 20,15,10,5 reps for time: Calorie row Parallette pass throughs
CrossFit Havoc 