handstand – Page 3 – CrossFit Havoc

WOD Friday June 19th

Warm up: Empty barbell work Power clean: 8 x 2 @ 85% 2. 6 Rounds for time: 12 Handstand pushups 24 Double unders 12 Kettlebell snatches @ 1.5 / 1 pood ( 6 per side ) 24 Double unders

Warm up: Band work / Pushups Strict Press: 5 Reps every 75 seconds for 6 Sets 2. For time: 12 Wall climbs 50 Double unders 10 Handstand pushups 40 Double unders 8 Wall climbs 30 Double unders 6 Handstand Pushups 20 Double unders 4 Wall climbs 10 Double unders 2 Handstand pushups

WOD Tuesday April 28th

Warm up: 400 meter run / Row x 20 Bicep curl: 4 x 12 2. 20, 15, 10, 5 reps for time: Handstand pushups Power cleans

WOD Tuesday March 10th

Warm up: lunges / jumping lunges / light banded shoulder work Every 3 minutes for 6 sets: Handstand hold x the right amount of time + The right amount of Kneeling squat jumps ( looking form 90 ish seconds of total work per round ) 2. For time: 20 Hang power cleans 20 Front squatsContinue reading “WOD Tuesday March 10th”

WOD Wednesday February 26th

Warm up: 500 meter row / Warm up your cleans 5 Rounds for time: 200 meter row 12 Toes to bar 12 Box jump overs 12 Handstand pushups *Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )

WOD Wednesday February 12th

Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges 20 Rounds for Time: 2 Bench Press 4 Jumping Lunges 3 Handstand Push ups 6 Calorie Row

WOD Tuesday January 14th

Warm up: 3 Rounds of 6 banded shoulder press / 6 banded rig rows Seated Strict press: 8 x 2 reps 2. 3 Rounds for time: 15 Toes to bar 15 Handstand pushups

WOD Tuesday December 3rd

Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges Farmers walk x 100′ x 4 efforts. ( don’t just punk out and grab a pair of baby kettlebells, use the handles) 2. For time: 35 Handstand pushups 30 Sumo kettlebell jumps 25 Strict pullups 20 Sumo kettlebell jumps 15 Handstand pushups 10Continue reading “WOD Tuesday December 3rd”

WOD Friday October 25th

Warm up: 50 kettlebell figure 8’s 1. Deadlift: 5 sets of 4 @ 80% 2. Workout 20.3 / Workout 18.4Diane 21-15-9 reps of: Deadlifts, Handstand push-ups♀ 155 lb. ♂ 225 lb. Then, 21-15-9 reps of: Deadlifts 50-ft. handstand walk after each set ♀ 225 lb. ♂ 315 lb. Time cap: 9 minutes

WOD Tuesday October 22nd

Warm up: 15 Burpees Press: 5 x 3 @ 85% 2. Bench Press: 5 x 3 @ 85% 3. For time: 60 Sit ups 30 Kettlebell swings 15 Handstand pushups 30 Kettlebell swings 60 Sit ups

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