Warm up # 2 1. Bench Press: 5,5,5,5,5 2. 3 Rounds for time of: 10 GHD sit ups 20 Kettlebell swings @ 1.5 / 1 pood 30 Double unders
Tag Archives: Ellenton
WOD Monday July 28th
Warm up # 1 1. Overhead Squat: 3,2,1,3,2,1 2. For time: 75 lb Overhead squat x 50 Wallballs x 50 Every time you break up either one of these sets, go ahead and knock out 5 strict pullups.
WOD Friday July 25th
Warm up of your choice 8 rounds for time of: 4 Pistols each leg holding 35 / 26 lb kettlebell 3 Parallette handstand pushups 2 Hang power snatches @ 155 / 108 1 Rope climb (legless if possible)
WOD Thursday July 24th
Warm up # 5 1. Every 2 minutes for 10 minutes: 1 power clean + 2 Push press + 3 jerks 2. As many rounds as possible in 5 minutes of: 115 lb Thruster x 5 Toes to bar x 10 This guy is one of my favorite lifters. Watch his speed and precision.
WOD Wednesday July 21st
Warm up # 4 For time: 25 Deadlifts @ 205 / 143 5 Box jumps @ 20″ 200 meter run 20 Deadlifts @ 205 / 143 10 Box jumps @ 20″ 200 meter run 15 Deadlifts @ 205 / 143 15 Box jumps @ 20″ 200 meter run 10 Deadlifts @ 205 / 143 20Continue reading “WOD Wednesday July 21st”
WOD Tuesday July 22nd
Warm up # 2 The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds and write down your number Max Situps in 30 seconds Rest 30 seconds and write down your number 800 meter run The next round begins precisely 6 minutes after the beginning of the 800 meter run.Continue reading “WOD Tuesday July 22nd”
WOD Monday July 21st
Warm up # 1 1. Front squat: 1 set of 20 as heavy as possible 2. Death by burpees: Starting with 3 burpees on minute 1: add 1 burpee to every minute for as long as possible
WOD Friday July 18th
Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 1 rep max!! 2. 4 rounds for time of: 10 Pullups 10 kneeling squat jumps 10 Deadlifts @ 155 / 103
WOD Thursday July 17th
Warm up: 2 rounds of – Single leg hip bridge x 10 each leg / Jumping air squats x 10 1. Back squat: 1 Rep max day. Bring your A Game! 2. 2 Rounds for time of: Row 40 calories 135 lb bench press x 30
WOD Wednesday July 16th
Warm up # 6 Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk
CrossFit Havoc 