Warm up: 100′ high knees / 50′ crab walk / 50′ bear crawl / 100′ backwards jog / 10 burpees Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try toContinue reading “WOD Tuesday September 13th”
Tag Archives: Bradenton
WOD Monday September 12th
Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 12th”
Monday: Block Snatch + Overhead squat (above knee) : 6 x 2 @ 90% of max single from last wek 2. Block snatch pulls: 3,3,3,3,3 @ 100% 3. Snatch grip deficit deadlifts: 3,3,3,3,3 @ 110% 4. strict toes to bar: 3 x 10 Wednesday: Block clean and jerk: 6 x 2 @ 85 – 90% of lastContinue reading
WOD Friday September 9th
Warm up: Stretch and stuff Within 10 minutes complete a 1500 meter row and continue for the remainder of the 10 minutes with Handstand pushups or pushups . The goal is to complete as many handstand pushups or pushups as possible. Rest 5 minutes 2. Within 5 minutes complete 50 situps and continue for theContinue reading “WOD Friday September 9th”
WOD Thursday September 8th
Warm up: 20 Burpees / Sotts press x 3 x 5 Drop snatch: 1,1,1,1,1 2. Heaving snatch balance: 1,1,1,1,1 ( I would do these on the minute, or every 2 minutes, or something like that ) 3. 4 Rounds for time of: Heavy ass deadlift x 3 Double unders x 30
WOD Wednesday September 7th
Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try to use 5 – 10 pounds more than last week, and hit 1Continue reading “WOD Wednesday September 7th”
WOD Tuesday September 6th
Warm up: 2 rounds of – 15 Seated good mornings / 10 Glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4 reps Rest 2 minutes Every minute on the minute for 3 minutes: 3 reps Rest 2Continue reading “WOD Tuesday September 6th”
Weightlifting September 5th, 7th, 10th
Monday: Block Snatch (above knee) 2,2,2,1,1,1 2. Block snatch pulls: 5,5,5,5,5 @ 90% of top single for today 3. Snatch grip deficit deadlifts: 5,5,5,5,5 @ 100% of top single for today 4. Weighted sit ups: 3 x 15 Wednesday: Block clean and jerk: 8 x 1 2. Block clean: 6 x 2 3. Seated box jump:Continue reading “Weightlifting September 5th, 7th, 10th”
WOD Monday September 5th
FYI: There is only one Class today! 9:00 a.m.! Come join us for a Partner WOD!! Teams of 2 or 3 One person working at a time As many rounds as possible in 30 minutes of: 60 Kettlebell swings 1.5 / 1 pood 60 Wallballs 60 Burpees 60 Sit ups
WOD Friday September 2nd
Warm up: 2 minute row / Empty bar work x 5 minutes Clean Pull under: 2 reps every 2 minutes for 10 minutes (0-8) 2. Hang clean: 1 rep every minute for 8 minutes (10-18) 3. Clean: 1 rep every minute fro 6 minutes (20-26) Your bar should be increasing in weights the entire time. 4.Continue reading “WOD Friday September 2nd”
CrossFit Havoc 