Warm up # 6 1. Hang clean: 3,3,3,2,2,2,1,1,1 (Finish each set of cleans with one jerk) 2. “Annie” 50,40,30,20,10 Double unders Situps
Tag Archives: Bradenton
Warm up # 5 1. Overhead squat 3,3,3,3,3 2. “Karen” 150 wallball shots for time This is way more impressive than you think it is. Way more.
WOD Friday February 21st
Warm up # 5 From the mind of: “Lee” For total time: Take 10 minutes to establish a 1 rep power snatch Directly following the 10 minutes: take 2 minutes to do as many power cleans as possible with the final weight of your snatches. Rest 3 minutes 30 clean and jerks @ 135 lbsContinue reading “WOD Friday February 21st”
WOD Thursday February 20th
Warm up # 4 1. Bench press: 3,3,3,3,3 2. 10 rounds for time of: 6 Ring pushups 8 Parallette pass throughs
WOD Wednesday February 19th
Warm up # 2 For time: 400 meter run 50 Overhead squats @ 75 lbs (Do as many as you can unbroken to start the set) 400 meter run 50 Pullups – Start with a max set of strict pullups, then move to kipping. Make sure the first set is a true max effort. (ThisContinue reading “WOD Wednesday February 19th”
Warm up # 3 1. Every 2 minutes for 10 minutes (6 rounds) Strict press x 1, Push press x 2, Jerks x 3 2. For time: 20, 15, 10, 5 Wallballs Kettlebell swings @ 2 pood
WOD Monday February 17th
Warm up # 1 1. Front squat: 5 reps every 3 minutes for 12 minutes (5 total sets) 2. Max reps in 5 minutes of: 115 lb Thrusters Begin the 5 minutes with 100 sit ups Rest 5 minutes Max reps in 5 minutes of: 115 lb Bear complex Begin the 5 minutes with 100Continue reading “WOD Monday February 17th”
WOD Friday February 14th
Warm up # 6 1. Clean and jerk: 1,1,1,1,1 2. Max reps clean and jerk in 5 minutes @ 80% of your best single from today.
WOD Thursday February 13th
Warm up: 20 meter bear crawl / 20 meter crab walk x 2 rounds 1. Windmill: 5,5,5,5,5 each side 2. 50 wall climbs for time * every 2 minutes do 4 broad jumps @ 6’/4′
WOD Wednesday February 12th
Warm up # 1 1. Max rep deadlifts @ 1.5 x bodyweight 2. Max rep deadlifts @ bodyweight 3. For time: Rack walk x 400 meters @ 2 pood
CrossFit Havoc 