Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups For time: 200 Meter run 10 Toes to bar 5 Power clean & jerks @ a weight 200 Meter run 10 Toes to bar 4 Power clean & jerks @ a heavier weight than your first set 200 MeterContinue reading “WOD Wednesday August 5th”
Tag Archives: Ellenton
WOD Tuesday August 4th
Warm up: Pushups / Dips / Ring rows / Band work Accumulate as many bench press reps as possible in 5 minutes with 60% of your 1 rep max 2. Accumulate as many strict pullups as possible in 5 minutes 3. For time: 25 Glute ham sit ups 25 Wall balls 25 Sit ups 25Continue reading “WOD Tuesday August 4th”
WOD Monday August 3rd
Warm up: Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. 20, 15, 10, 5 reps for time: Overhead squats @ 75 / 53 Bar facing burpees
Partner WOD Saturday August 1st
Warm up: 500 meter run / 100′ High skips / 100′ Back pedal / 100′ Karaoke I go you go for 60 Total Rounds 2 Push press 2 Front squats 2 Thrusters 4 Burpees
WOD Friday July 31st
Warm up: X walk / Good mornings / KB swings Deadlift: 3 reps every 2 minutes for 6 sets ( same sets and reps as last week, try and go a little heavier) 2. 5 Rounds for time: 5 Deadlifts 300 Meter row
WOD Thursday July 30th
Warm up: 400 meter run / 20 sit ups / 15 Back extensions L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds *Accumulate as much time as possible in the position within 1 minute. 2. Glute ham raise: 3 x 12 ( use bands if you can ) 3.Continue reading “WOD Thursday July 30th”
WOD Tuesday July 28th
Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Bench Press: 5 x 5 2. 6 Rounds for time: 1 Rope climb 200 meter run 20 KB swings
WOD Friday Jully 24th
Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12 Deadlift: 3 Reps Every 2 minutes for 6 sets 2. 3 Rounds for time: 1 Power clean and jerk @ too heavy 10 Burpees 2 Power cleans @ too heavy 5 Burpees
WOD Thursday July 23rd
Warm up: Plate press x 15 / Ring row x 15 / Plank x 1 min Weighted Pullup: 5,5,3,3,1,1 2. For time: 40 Seated plate press 45 / 25 30 Bench sit ups 20 Toes to bar 10 Deficit Handstand pushups 20 Toes to bar 30 Bench sit ups 40 Plate presses
WOD Tuesday July 21st
“Bridger Walker” 4 Rounds for time: 500 meter row 25 Shoulder to overhead @ 95 / 63 25 Front squats @ 95 / 63 https://www.nbcnews.com/news/us-news/parents-say-their-6-year-old-son-survived-brutal-dog-n1234036
CrossFit Havoc 