Warm up: Split Jerk drills 1. Split jerk: 2,2,2,2,2,2,2,2,2,2 2. 3 rounds for time of: 20 Glute ham sit ups 10 pistols each leg 20 Kettlebell swings @ 1.5/1 pood
Tag Archives: Bradenton
WOD Monday February 10th
Warm up # 5 1. Overhead squat: 5,5,5,5,5 2. “Leeloo” For time: 100 Air squats 100 Pullups 100 Burpees (Not my fault. She came up with it)
WOD Friday February 7th
Warm up # 2 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lb
WOD Thursday February 6th
Warm up # 4 1. Turkish Get ups: Build up to a 1 rep max on each side 2. As many rounds as possible in 12 minutes of: 25 lb Weighted pullups x 6 135 lb Deadlift x 12 Lateral barbell jumps x 18 (double count)
WOD Wednesday February 5th
Warm up # 3 1. Bench press: 2 reps every minute on the minute for 10 minutes 2. 3 Rounds for time of: 250 meter row 15 box jumps @ 24″/ 20″ 5 Hang snatches (yes you have to squat) @ 115 lbs
WOD Tuesday February 4th
Rent is Due. Thanks! Warm up # 2 For time: 800 meter run 20 muscle ups 400 meter run 10 Power Clean and jerks @ body weight 400 meter run 20 Muscle ups 800 meter run
WOD Monday Febraury 3rd
Beginning of the month. Rent is due. Thanks! Warm up # 1 1. 30 seconds on / 30 seconds off for 8 minutes of Wallballs * keep track of your reps on every round 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minuteContinue reading “WOD Monday Febraury 3rd”
WOD Thursday January 30th
Warm up # 6 1. Clean and jerk: 1 rep every 90 seconds for 12 minutes 2. For time: 400 meter run 30 shoulder to overhead @ 115 lbs 30 Glute ham sit ups 30 shoulder to overhead @ 115 lbs 400 meter run
WOD Wednesday January 29th
Yo. You guys should be rolling out your legs from Monday. Odds are you are going to be feeling them today. Warm up # “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)Continue reading “WOD Wednesday January 29th”
WOD Tuesday January 28th
Warm up # 3 1. Dumbell bench Press: 5,5,5,5,5 2. 5 Rounds for time of: 30 double unders 15 Hand release pushups 15 Pullups
CrossFit Havoc 