Bradenton – Page 16 – CrossFit Havoc

WOD Saturday July 4th

Two Hero’s Today guys: “Up Down’s” 12 Minute AMPAP: 40 Meter sprint 2 Burpees 40 Meter sprint 4 Burpees 40 Meter sprint 6 Burpees Etc… Wear a vest if you have one CPL Timothy M Shea 25 August 2005 At the 20 Minute Mark “Randy” For Time: 75 Power snatches @ 75 / 53Continue reading “WOD Saturday July 4th”

WOD Friday July 3rd

Warm up: 400 meter run / Empty Barbell work Power clean 8 x 1 @ 95% 2. 3 Rounds for time: 20 Pullups 15 Sumo deadlift high pulls

WOD Wednesday July 1st

Warm up: Band work / Empty barbell work For time: 12 Rounds of: 1 Clean and jerk ( Ascend in weight ) 2 Muscle ups Directly into 6 Rounds of: 1 Clean (Ascend in Weights ) 10 Handstand pushups

WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10 Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 50 Double unders 10 Overhead Squats 40 Wallballs 8 Hang Snatches 30 Double unders 6Continue reading “WOD Tuesday June 30th”

WOD Monday June 29th

Warm up: 2 minutes on a thing / 1 minute squat hold / Kang squats / GHD sit ups Back squat: 5 x 2 @ 90% 2 . For Time: 80 Sit ups 80 Calorie Row 80 Mountain Climbers (Double Count)

WOD Friday June 26th

Warm up: 400 meter run / empty barbell work Power clean: 8 x 1 @ 90% 2. For time: 20 Bar facing burpees 20 Power cleans 20 Calories on a thing

WOD Thursday June 25th

Warm up: 2 minutes on a thing / X walk / Banded good mornings Front squat: 3 x 4 @ 85% 2. Tabata intervals for these 4 movements Score is lowest round per movement 1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of eachContinue reading “WOD Thursday June 25th”

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