Warm up # 1 1. Overhead squat: 3,3,3 2. 3 Rounds for time of: 30′ Handstand walk 15 Handstand pushups 30 Calorie row
Tag Archives: handstand
WOD Thursday September 11th
NATE In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings As many rounds as possible in 20 minut
WOD Thursday August 28th
Warm up # 5 1. Every 30 seconds for 5 minutes: Hang power snatch x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power snatch x 1 2. As many rounds as possible in 8 minutes of: Ring Handstand pushups x 10 315 lb Deadlift x 12
WOD Thursday July 31st
Warm up # 3 For time: 100 Foot handstand walk or 300 ft bear crawl 100 Meter rack walk @ 2 pood 20 Turkish get ups @ 2 pood (10 each side) 20 Muscle ups
WOD Friday July 25th
Warm up of your choice 8 rounds for time of: 4 Pistols each leg holding 35 / 26 lb kettlebell 3 Parallette handstand pushups 2 Hang power snatches @ 155 / 108 1 Rope climb (legless if possible)
WOD Wednesday July 2nd
Rent is Due. Thanks! Warm up # 4 For time: 600 Meter run 40 Handstand pushups 500 Meter row 40 Box jumps 24/ 20″ 400 Meter run 40 Wallballs 300 Meter row 40 Hang power cleans @ 3/4 / 2/3 body weight 200 Meter run 40 Kettlebell swings @ 1.5 / 1 pood 100 MeterContinue reading “WOD Wednesday July 2nd”
WOD Thursday June 12th
Warm up: 10 good mornings / 10 Step ups / 10 Glute ham raise x 2 rounds 1. Back Squat: 5,5,5,5,5 @ 80% 2. 10 rounds for time of: 5 Handstand pushups 15 Sit ups
WOD Wednesday May 21st
Warm up # 3 Choose your poison “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups or “Diane” 21,15,9 reps for time of: 225 lb Deadlift Handstand pushups
WOD Thursday May 15th
Warm up: Kettlebell figure 8’s x 50 For time: Bar muscle ups x 10 135 lb Strict press x 15 Strict Pullups x 20 Handstand pushups x 25 (I dare you to kip) 135 lb Thrusters x 30 Burpees x 35 Kipping pullups x 40
WOD Monday May 5th
Warm up # 1 1. Front Squat: 3,3,3,3,3 2. “Cinco” 5 Rounds for time of: 5 Handstand pushups 5 Burpee box jumps @ 30″/24″ 5 Max height Med ball Air shots 14/10 5 Air squat to lateral plate hop over (5 each side) 5 plyo pushups laterally over plate (5 each side)
CrossFit Havoc 