Big event coming up in November! Check it out here Warm up: Plate press x 15 / Multi directional band work Seated strict press: 5 x 3 reps 2. For time: 40 Box jumps @ 24 / 20″ 30 Pullups 20 Ground to overhead @ 155 / 103 10 Handstand pushups
Tag Archives: handstand
WOD Monday October 5th
Warm up: 2 minutes on a thing / 15 Kang squats / 15 GH Raises Let’s see how much you can front squat 2. For time: 30 Handstand pushups 30 GHD Sit ups 30 Front squats @ 115 / 83
WOD Tuesday Sptember 15th
Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups
WOD Friday September 11th
Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row
WOD Wednesday September 2nd
Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk For time: 6 Rounds of: 6 Handstand pushups 30 Double unders 6 Rounds of: 2 Clean and jerks 225 / 155 2 Muscle ups 6 Rounds of: 10 Wallballs 6 Box jumps @ 30″ / 24″ Directly into: 6Continue reading “WOD Wednesday September 2nd”
WOD Thursday August 27th
Warm up: Ring rows / Pushups Weighted pullups: 5,5,3,3,1,1 2. 3 Rounds for time: 500 meter row 20 Handstand pushups
WOD Wednesday August 19th
Warm up: 400 meter run / 10 Wallballs / 10 Burpees For time: 60 Pullups 100 Double unders 50 Wallballs 100 Double unders 40 GHD Sit ups 100 Double unders 30 Handstand Pushups 50 Double unders 20 Burpees 50 Double unders 10 Muscle ups 50 Double unders
WOD Thursday July 30th
Warm up: 400 meter run / 20 sit ups / 15 Back extensions L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds *Accumulate as much time as possible in the position within 1 minute. 2. Glute ham raise: 3 x 12 ( use bands if you can ) 3.Continue reading “WOD Thursday July 30th”
WOD Friday July 10th
Warm up: 30 Jumping jacks / 10 Toy soldiers / 10 Butt kickers / Empty barbell work Power clean: 8 x 1 @ 95 – 100% 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60 Hand planted Bench jumps
WOD Wednesday July 1st
Warm up: Band work / Empty barbell work For time: 12 Rounds of: 1 Clean and jerk ( Ascend in weight ) 2 Muscle ups Directly into 6 Rounds of: 1 Clean (Ascend in Weights ) 10 Handstand pushups
CrossFit Havoc 