Warm up # 6 “Holleyman” 30 rounds for time of: 5 Wallballs 3 Handstand pushups 1 Power clean @ 225 / 155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, whenContinue reading “WOD Wednesday January 21st”
Tag Archives: handstand
WOD Friday January 9th
Warm up of your choice As many rounds as possible in 38 minutes of: 300 meter run 80′ Handstand walk 800 meter run 30 Handstand pushups
WOD Wednesday December 31st
We aren’t open in the evening today. We are closed on New years. Warm up # 4 FALKEL As many rounds as possible in 25 minutes of: 8 Handstand pushups 8 Box jumps @ 30 / 24 1 Rope climb @ 15′ U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned toContinue reading “WOD Wednesday December 31st”
WOD Friday December 26th
Warm up of your choice 1. For time: 100 kb swings @ 2 pood : 5 Glute ham sit ups every time you put down the bell 2. 5 rounds for time of: 1 Ring handstand pushup 2 Wall climbs 3 Handstand pushups 40 Feet of handstand walk http://www.youtube.com/watch?v=scqGttghjEI
WOD Wednesday December 10th
Warm up # 3 1. Push Press: 3,3,2,2,1,1 2. 8 rounds for time of: 4 Handstand pushups ( deficit if you got em ) 6 Deadlifts @ 315lbs
WOD Tuesday November 25th
Warm up # 3 1. 15 minutes to establish a max effort handstand walk 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45/25 lb weighted pushup (chest to the ground, full extension at the top) Do 15 Double unders after each round
WOD Wednesday November 12th
Warm up # 5 1. Every 2 minutes for 12 Minutes: Clean and Jerk x 2 (both reps should be done within 30 seconds) 2. “Randazzle” 35′ Handstand walk 5 Muscle ups 35 Power Wallballs (no squat) 4 Muscle ups 35 Deadlifts @ 155 / 108 3 Muscle ups 35 Glute ham sit ups 2Continue reading “WOD Wednesday November 12th”
WOD Tuesday October 21st
Warm up # 3 1. Dumbell bench press: 5,5,5,5,5 2. For time: 15 Hand release clapping pushups 10 Chest to bar pullups 5 Deficit handstand pushups 100 Double unders 5 Deficit handstand pushups 10 Chest to bar pullups 15 Hand release clapping pushups
WOD Thursday October 16th
Warm up: 6 min of empty bar work 1. For 20 minutes: 1st minute do 2 Back squats, add 5-10 lbs from last week 2nd minute do 1 Snatch, add 5 lbs from last week 2. For time: 500 Meter Row Immediately followed by 3 rounds of: 15 Pull ups 10 Push ups 5 BurpeeContinue reading “WOD Thursday October 16th”
WOD Wednesday October 1st
Warm up # 4 1. 15 minutes of gymnastic stuff: handstand walking, kipping, Muscle ups, back levers, L sits, parallette skills, etc. Choose 1 or 2 skills and work 2. For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups
CrossFit Havoc 