Ellenton – Page 102 – CrossFit Havoc

WOD Thursday August 13th

Warm up # 11 Deadlift -1 set of 20 as heavy as possible For time: Complete 80 Power cleans Begin the workout with 12 sit ups, every 2 minutes complete another set of 12 sit ups on your way to 80 power cleans.

WOD Wednesday August 12th

Warm up # 7 Every minute on the minute for 10 minutes: 40′ + 20′ Shuttle sprint + 2 Squat thrusts Rest 6 minutes 2. Complete 80 pistols or 100 bulgarian split squats *begin every 2 minute interval with 16 Double unders

WOD Tuesday August 11th

Warm up # 10 Heaving snatch balance: 1 rep every mintute for 12 minutes 2. For time: 40 Muscle ups or 80 pullups Every 2 minutes do 12 box jumps @ 24 / 20″

WOD Monday August 10th

Warm up #1 Front Squat: 1 rep max 2. For time: Complete 80 handstand pushups Begin the workout with 8 Goblet squats @ 1.5 / 1 pood, every 2 minutes complete another set of 8 goblet squats on your way to 80 handstand pushups.

WOD Friday August 7th

Warm up of your choice Power clean: 1 Rep max 2. 10 Rounds for time of: 2 Power clean and jerks 6 Kneeling squat jumps

WOD Thursday August 6th

Warm up # 6 Front Squat: 1,1,1,1,1,1 @ 90% 2. Every Minute on the minute for 16 Minutes: Odds: Bench press x 4 Evens: Kettlebell swings x 20 Please watch this ultimate display of overconfidence in mental fortitude.

WOD Tuesday August 4th

Yo, you guys killed it Monday on the back squats! Let’s keep the heavy weights moving today! PR WEEK!! Warm up # 3 1. Push Press: 1 rep max! 2. 5 rounds each for time of: 10 Dumbell power snatches (5 each side) @ 50 % of bodyweight 15 pullups Rest 1 minute between efforts Don’tContinue reading “WOD Tuesday August 4th”

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