Bradenton – Page 129 – CrossFit Havoc

WOD Wednesday June 11th

Warm up: 50′ Bear crawl / 50 foot crab walk x 2 rounds 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. For time: 15′ Rope climb x 5 2 Pood kettlebell swings x 50 15′ Rope climb x 5

WOD Tuesday June 10th

Warm up # 3 1. Press: 3,3,3,3,3 @ 80% 2. Every minute on the minute for 8 minutes 1 Power clean 2 Front squats 3 Jerks 3. For time: 15 Burpees 30 Box jumps @ 30″ 15 Burpees

WOD Monday June 9th

Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups

Warm up of your choice For time: 30 Glute ham sit ups 30 Burpees 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 2 pood 30 Calories on the rower

WOD Thursday June 5th

Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups

WOD Wednesday June 4th

Warm up 800 meter jog 1. 400 meter run every 4 minutes x 3 ( go fast) 2. 3 rounds for time of: Pushups x 15 Double leg mountain climbers x 20 (drop your hips at the bottom, knees PAST your elbows at the top)

WOD Tuesday June 3rd

Warm up # 2 J.J. U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived byContinue reading “WOD Tuesday June 3rd”

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