Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders
Tag Archives: Ellenton
WOD Thursday October 17th
Warm up: 400 meter run / 15 Back extensions / 15 Mountain climbers Back squat: 5 x 5 @ 80% 2. 5 Rounds for time: 20′ Handstand walk 20 Sit ups http://www.youtube.com/watch?v=y_uw_rSA2Qc
WOD Wednesday October 16th
Warm up: 5 minutes of empty barbell work Every 3 minutes for 15 minutes: 1 Snatch + 15 Box jump overs + 1 Snatch 2. Every 3 Minutes for 15 minutes: 1 Clean and jerk + 15 Toes to bar + 1 Clean and jerk https://youtu.be/s8m30snFGsg This is the heaviest Clean and jerk ever performedContinue reading “WOD Wednesday October 16th”
WOD Monday October 14th
Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run
WOD Friday November 2nd
Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 8,6,4,2 2. 4 rounds for time of: 8 Handstand pushups 10 Kneeling squat jumps 12 Deadlifts @ 155 / 103
WOD Wednesday October 31st
Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win. Warm up: Get ready to lift weights 10 Rounds for time of: 300 Meter row 1 Clean + 1 hang power clean + 2 Front squats (Unbroken) Start @Continue reading “WOD Wednesday October 31st”
WOD Tuesday October 30th
Warm up: Bear crawl x 200 ft Every 90 seconds for 12 sets: Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets) Evens: Strict press x 3 + Push press x 2 +Continue reading “WOD Tuesday October 30th”
WOD Monday October 29th
Warm up: 500 meter row / 12 ghd raise/ 12 ghd sit up Every 2 Minutes for 12 minutes: Sets 1 – 3: Front squat x 3, 2, 1 Sets: 4 – 6: Back squat x 3, 2, 1 2. 2 Rounds for time: 12 Thrusters 200 Meter run
WOD Friday October 26th
Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute Farmers walk x 3 x 100′ Heavy guys. Heavy. 2. Sled pull x 3 x 100′ Also heavy 3. 10 rounds for time: 5 Glute ham sit ups 5 Burpees
WOD Thursday October 25th
Warm up: Every 2 minutes for 12 minutes: Odds: 4 Lunges per leg Evens: 8 RDL’s 2. 2 rounds for time: 400 Meter run 20 Bench press @ Bodyweight or some other weight 400 Meter Weighted run 45 / 25 20 Hand release clapping pushups
CrossFit Havoc 