Warm up: 400 meter run / Row x 20 Bicep curl: 4 x 12 2. 20, 15, 10, 5 reps for time: Handstand pushups Power cleans
Tag Archives: Bradenton
WOD Monday April 27th
Warm up: Single leg hip bridge / Single leg rdl / X walk Squat: 1 set of 40 2. For time: 800 meter run 60 Swings 800 meter run 60 push presses
WOD Thusday April 23rd
Warm up: 50 jumping jacks Some kinda row: 4 x 12 2. For time: 20 Power cleans 40 Box jumps 20 Power clean and jerks 40 Box jumps 20 Front squats
WOD Wednesday April 22nd
Warm up: figure 8’s / Toy soldiers As many rounds as possible in 10 minutes of: 10 Pushups 20 Swings As many rounds as possible in 10 minutes of: 10 Push presses 20 Lunges
WOD Monday April 20th
Warm up: 2 minutes of running / biking etc / kang squats / hip bridge Squat 1 set of 50 2. 4 Rounds for time of: 6 Power cleans 12 Burpees 18 Switch steps 24 Sit ups
WOD Friday April 17th
Warm up: X walk / Good mornings Deadlift 3 x 12 2. 8 Rounds for time: 6 Kneeling squat jumps 6 Push presses
WOD Thursday April 16th
Warm up: Single leg RDL’s / Butt kickers / Spidermans Row: 4 x12 2. 5 Rounds for time : 5 Wall climbs 15 Kettlebell jumps
WOD Tuesday April 14th
Warm up: Shoulder taps / lateral raises 1. Tabata presses 2. Reverse tabata presses 3. 10 Rounds for time: 10 Air squats 8 Pushups
WOD Monday April 13th
Warm up: 400 meter run / Good mornings / Hip Bridges 3 x 15 Bulgarian Split squats or Pistols. Make these hard. 2. 2 Rounds for time: 800 Meter run 25 Hang power cleans
WOD Tuesday April 7th
Every minute on the minute for 12 minutes: 30 second plank 10 Sumo deadlift high pulls 2. Every 2 minutes for 18 minutes: 3 Power cleans 3 Broad jumps 3 Power cleans
CrossFit Havoc 