Hey, come to the gym on Saturday. Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back Squat: 5 x 3 @ 85% 2. 10 roundsContinue reading “WOD Monday October 23rd”
Tag Archives: Bradenton
WOD Friday October 20th
Warm up: X walk x 10 steps each direction / 15 Glute ham sit ups / 15 Glute ham raise Deadlift: 5 x 3 @ 85% 2. 10 Rounds for time of: 5 Burpees 5 Dumbell thrusters
WOD Thursday October 19th
Warm up: 2 minute row / 10 kang squats Back squat: 5 x 3 @ 90% 2. For time: 2000 meter row 100 kb swings
WOD Wednesday October 18th
Warm up: 2 rounds of: 1 minute of jump rope / 10 Hang power snatches As many Rounds as possible in 12 minutes of: 1 Heavy ass power snatch 2 Muscle ups or deficit handstand pushups 3 High ass Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 10 GluteContinue reading “WOD Wednesday October 18th”
WOD Tuesday October 17th
Warm up: 15 Burpees / 30 KB figure 8’s Bench Press: 5 x 5 @ 80% 2. Every minute on the minute for 20 minutes: 1 Hang power clean + the right amount of pullups or muscle ups
WOD Monday October 16th
Warm up: 2 Rounds of: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back squat: 5 x 5 @ 80% 2. For time: 20 Overhead squats @ 115 / 83 15 Push presses @ 115 / 83 600 meter run 15 Push presses @Continue reading “WOD Monday October 16th”
WOD Friday October 13th
Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings Deadlift: 5 x 4 @ 80% 2. “Lucky 13” 3 Rounds or 31 minutes 13 Push ups 13 Situps 13 Box jumps @ 20″ 13 Kb swings @ 1.5 pood 13 Push press @ 45 / 33Continue reading “WOD Friday October 13th”
WOD Thursday October 12th
Warm up: 2 rounds of: Kang squat x 10 / jumping air squat x 8 Back squat: 5 x 4 @ 85% 2. For time: 50 Double leg mountain climbers 50 Hand planted bench jumps (double count) or 100 double unders
WOD Wednesday October 11th
Warm up: 5 minutes of empty bar work Every 90 seconds: 1 Power clean + 5 front squats + 1 jerk 1 Power clean + 4 front squats + 2 jerks 1 Power clean + 3 front squats + 3 jerks 1 Power clean + 2 front squats + 4 jerks 1 Power clean +Continue reading “WOD Wednesday October 11th”
WOD Tuesday October 9th
Warm up: 2 rounds of 1 minute of jump rope / 30 second plank Bench Press: 5 x 3 @85% 2. 3 Rounds for time of: 30 Ball slams 15 Box jumps
CrossFit Havoc 