Warm up: Good morning x 10 Swiming frog x 20 Banded ankle lateral steps x 20 left and 20 right Good morning x 10 6 Rounds for time of: 4 Deadlifts @ Heavy 6 Ring handstand pushups or 8 handstand pushups or 10 kipping handstand pushups
Tag Archives: Ellenton
WOD Tuesday June 16th
Warm up # 3 1. Push press: 3,3,3,2,2,2,1,1,1 2. For time: 80 Double unders 40 Mountain climbers (double count) 40 Shoulder to over head @ 115 / 83 40 Glute ham sit ups 40 Pullups 80 Double unders
WOD Monday June 15th
Warm up # 6 1. 25 minutes to establish a 1 rep max front squat 2. 8 Rounds for time of: 2 Cleans @ heavy 4 Box jumps @ high
WOD Friday June 12th
Warm up of your choice 1. Two hands anyhow: do it 2. Windmills: 5,5,5 3. 500 meter row: max effort
WOD Thursday June 11th
Warm up: Jerk drills with empty bar 1. Split Jerk: 3, 3, 3, 2, 2, 2, 1, 1, 1 2. 8 minute AMRAP: 10 Wallballs 10 Double Legged Mountain Climbers
WOD Wednesday June 10th
Warm up # 11 1. Deadlift: 2 reps every 2 minutes for 16 minutes 2. 2 Rounds for time of: 20 Handstand pushups 20 Power cleans @ 185
WOD Tuesday June 9th
Warm up # 7 1. Weighted pushup: 10,10,10,10 2. For time: Havoc loop run 30 Burpees Havoc loop run 30 Burpees
WOD Monday June 8th
Warm up # 1 1. Back squat find current 1 rep max. 2. For time: 4 rounds of 4 Thrusters @ 135 / 93 4 Pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Chest to bar pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Bar muscle ups Just inContinue reading “WOD Monday June 8th”
WOD Friday June 5th
Warm up of your choice 1. Weighted pullup: 1,1,1,3,3,3,5,5,5 2. 3 Rounds for time of: 3/4 / 2/3 Body weight bench press x 15 300 meter row
WOD Thursday June 4th
Warm up #9 1. 20 Minutes to Find Max Havocomplex Clean 2. 10 Minute AMRAP: 5 Thrusters 10 Box Jumps 15 Double Unders
CrossFit Havoc 