Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans
Tag Archives: Ellenton
WOD Thursday March 22nd
Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”
WOD Tuesday March 20th
Warm up: Band stuff Every minute on the minute for 12 minutes: Odds: Single arm dumbbell rows x 6 each side Evens: Strict Press x 1 rep 2. 5 Rounds of: Backwards sled drag x 100′ 12 One leg burpees
WOD Monday march 19th
Warm up: 400 meter run / 15 GHSU / 15 GHR Back squat: 4 x 4 @ heavier than last week 2. For time: 20 Pullups 40 Over head squats @ 85 / 58 20 pullups
WOD Thursday March 15th
Warm up: Running drills For time: 800 meter run 2. For time: 40 Burpees 40 Box jumps 40′ Handstand walk / 120′ Bear crawl 40 Kettlebell snatches @ 1.5 / 1 pood 40 Kneeling squat jumps
WOD Wednesday March 14th
Warm up: Empty bar work For 30 minutes ride the Air bike or row: For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch Second 6 minutes: 1 Power snatch a little heavier Third 6 minutes: 1 Power clean Fourth 6 minutes: 1 Power clean a littleContinue reading “WOD Wednesday March 14th”
WOD Tuesday March 13th
Warm up: 50 kettlebell figure 8’s Every minute on the minute for 12 minutes: Odds: Pendlay Row x 8 Evens: Strict Press x 2 reps 2. For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata hip extensions Rest 1Continue reading “WOD Tuesday March 13th”
WOD Monday March 12th
Warm up: 200′ shuttle jog / Banded good mornings x 15 / 200′ shuttle jog / Glute ham raise x 15 Back squat: 5 x 5 ( sets across) @ about 5 – 10% less than your top set of 5 last week 2. For time: 20 Push presses @ 135 / 93 30 RingContinue reading “WOD Monday March 12th”
WOD Wednesday March 7th
Warm up: Empty bar work / some running stuff As many reps as possible in 6 minutes of: 115 / 83 lb Snatch ( any style) Begin the 6 minutes with a 400 meter run Rest 2 Minutes As many reps as possible in 8 minutes of: 135 / 93 lb Snatch ( any style)Continue reading “WOD Wednesday March 7th”
WOD Tuesday March 6th
Warm up: Bear crawl x 100′ / 10 Burpees Every minute on the minute for 12 minutes: Odds: Strict Pullups x the right number Evens: Strict Press x 3 reps 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats
CrossFit Havoc 