Warm up: Dynamic mobility / Empty barbell work Build to a max weight in 12 minutes: Clean Pull under + Hang clean + Clean 2. 3 Rounds for time: 5 Power cleans 15 Pullups 50 Double unders
Tag Archives: Bradenton
WOD Tuesday November 10th
Warm up: Band work / Dumbbell raises Every 2:00 for 6 sets: 4 Push presses + 2 jerks 2. 6 Rounds for time of: 60′ Bear crawl 200 Meter run or row
WOD Monday November 9th
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 90 seconds for 10 sets: 1 Back squat 2. 10 Rounds for time: 6 Overhead squats 3 Muscle ups
Partner WOD Saturday November 7th
In teams of 2 or 3: Complete 40 Wall climbs 80 Wall get overs 40 D ball over bar 80 Devils presses * Reps and sets can be broken up in any order and number to complete the work
WOD Friday November 6th
Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks Snatch grip deadlift: 6 sets of 5 *Increase weight 2. For time: 20 Pistols 50 Double unders 40 Air squats 50 Double unders 60 Kettlebell swings 50 Double unders 40 Air squats 50 Double unders 20 Pistols
WOD Thursday November 5th
Warm up: 10 pushups / 10 bench dips / 10 plate raises Every 2:30 for 5 sets: 5 Bench press + 45 second plank 2. As many rounds as possible in 15 minutes of: 2 Cleans 10 Handstand pushups 2 Cleans 10 Toes to bar
Partner WOD Saturday October 31st
Alternate every 2 Minutes for 6 Rounds each person: 10 Shoulder to overhead 10 Burpee box jump overs 5 Shoulder to overhead 5 Burpee box jump overs
WOD Friday October 30th
Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 GHD sit ups Deadlift: Find a max for the day. 2. “Elizabeth” 21,15,9 reps for time of: Cleans (squat) @ 135 / 93 Ring dips
WOD Thursday October 29th
Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Hang Snatch (yes Squat) 3. For Time: 400 Meter RunContinue reading “WOD Thursday October 29th”
WOD Wednesday October 28th
Warm up: 400 meter run / 10 Burpees For Time: 30 Overhead Lunges 60 Mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Push press 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Mountain climbers 30 Overhead lunges
CrossFit Havoc 