Warm up # 7 1. Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 10 Rounds for time of: 1 Clean and jerk (full) 10 down to 1 Ring dips (10 on the first round, 9 on the second, 8 on the 3rd etc.) 100Continue reading “WOD Tuesday July 14th”
Tag Archives: Ellenton
WOD Monday July 13th
Warm up # 1 1. Back squat: 3,3,3,3,3 @ 85% 2. 3 Rounds for time of: 18 Kettlebell swings @ 2 pood / 1.5 pood 12 Broad jumps @ 6′ / 4′ 6 Bar muscle ups or 9 Chest to bars or 12 pullups
Partner WOD Saturday July 11th
Don’t forget today we have a Partner WOD at 11 a.m. Hope to see everyone there!! It is going to be a blast!
WOD Friday July 10th
Yo. Remember that we have the partner workout this Saturday at 11 am. You guys better come. Warm up of your choice 1. Power clean: 8 x 2 @ 85% 2. Handstand pushup x max reps x 3 sets Rest 3 minutes between sets 3. As many rounds as possible in 4 minutes of: ShuttleContinue reading “WOD Friday July 10th”
WOD Thursday July 9th
Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 80% 2. For 24 min: 1st minute: 1 Legless rope climb or 1 Rope climb or 10 Ring rows 2nd minute: 1 Cluster (Squat clean into a thruster) 3rd minute: 30 seconds of max Double unders
WOD Wednesday July 8th
Warm up # 11 1,2,3,4,5,6,7,8,9,10 reps for time of: Deadlift @ 245 / 173 lbs After each set of deadlifts do 1 round of “Cindy” ( 5 Pullups , 10 Pushups, 15 Air squats)
WOD Tuesday July 7th
Warm up # 2 1. Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. Amrap in 16 minutes of: 1 Power snatch @ Heavy 200 meter run
WOD Monday July 6th
Warm up # 1 1. Back squat: 4,4,4,4,4 @ 80% 2. 2 Rounds for time of: 20 Ab wheel roll outs (from your feet if you got it in you) 40 Wallballs
WOD Thursday July 2nd
Warm up # 1 1. Front squat: 2,2,2,2,2 @ 80% 2. Super set: Pendlay Row: 5 x 5 Dumbell bench press: 5 x 5
WOD Wednesday July 1st
Warm up # 5 For time: 100 Double unders 5 Muscle ups 5 Handstand pushups 80 Double unders 4 Muscle ups 4 Handstand pushups 60 Double unders 3 Muscle ups 3 Handstand pushups 40 Double unders 2 Muscle ups 2 Handstand pushups 20 Double unders 1 Muscle ups 1 Handstand pushup
CrossFit Havoc 