Warm up: 500 meter row / 20 air squats / 10 burpees 3 Rounds for time: 5 Power cleans @ 155 / 103 10 Muscle ups 4 Power clean and jerks @ 155 / 103 20 Calorie row / bike / run / ski 3 Hang cleans @ 155 / 103 30 Box jumps @Continue reading “WOD Wednesday October 24th”
Tag Archives: Ellenton
WOD Tuesday October 23rd
Warm up: Snatch stuff Try and do these sets on the minute or so Heaving snatch balance x 4 sets of 2 2. Drop snatch x 3 sets of 2 3. Heaving snatch balance x 2 sets of 2 4. Drop snatch x 1 set of 2 5. Hang snatch x 10 singles 6. WipeContinue reading “WOD Tuesday October 23rd”
WOD Monday October 22nd
Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every 3 Minutes for 18 minutes: Sets 1 – 3: Front squat x 2 + 4 Seated box jumps + Front squat x 2 Sets: 4 – 6:Continue reading “WOD Monday October 22nd”
WOD Thursday October 18th
Warm up: 50 kb figure 8’s Every 45 seconds for 16 rounds: Odd rounds: left hand turkish get up Even Rounds: right hand turkish get up 2. 3 sets of 5 reps: Windmills 3. For time: 30 Calorie bike 30 Burpees
WOD Wednesday October 17th
Warm up: Get ready to lift weights. 12 Rounds for time of: 1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?) 100 meter run 8 Pullups 100 meter run
WOD Tuesday October 16th
Wam up: 500 meter row / 200 meter run 3 Rounds of: 4 Min AMRAP: 5 Dumbbell Thrusters 5 Burpees 2 Min rest 3 Rounds of: 4 Min AMRAP: 150 Meter row 15 Hand Hops 15 Lateral switch steps (double count) 2 Min rest
WOD Monday October 15th
Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”
WOD Friday October 12th
Warm up: Pull and push a little Bench Press: 4 x 8 2. Weighted Pullup: 44 / 18 lb x 4 sets of max reps 3. 12 Minutes: Run Havoc Loop In the remaining time: Max distance rack walk @ 1.5 / 1 pood
WOD Thursday October 11th
Warm up: 1 minute of jump rope / X walk x 10 steps each way / GHR x 12 4 sets of: Single leg RDL x 6 each leg super set with Lunges x 6 each leg 2. 3 Rounds for time of: 6 Heavy ass deadlifts 40 Double unders
WOD Wednesday October 10th
Warm up: Shuttle, Skip, Back pedal, Karaoke, etc For time: 200 Meter Run 10 Wollymockers 300 Meter Row 10 Burpee box jump overs 400 Meter Run 10 High ass wallballs (try to throw the med ball over the 12′ rig or at least way higher than you usually do) 500 Meter Row 10 Strict pullup +Continue reading “WOD Wednesday October 10th”
CrossFit Havoc 