muscle up – Page 12 – CrossFit Havoc

First One

So I have decided to start a sort of training blog. It will be a log of what I am doing in the gym as far as training goes and also any other random thoughts I think of. So I decided about 3-4 weeks ago that I would set sort of a more regular trainingContinue reading “First One”

WOD Monday January 5th

Warm up # 1 1. Back squat: 30 minutes to find 1 rep max 2. 9,6,3, reps for time of: Muscle up Thruster @ 185 / 123

WOD Friday December 12th

IMPORTANT!!! We will not be having class at 6:00 or 7:00 tonight. (Friday) Warm up of your choice “13 Years” 13 Rounds for time of: 1 Rope climb 3 Hang clusters @ 135 / 93 1 Muscle up + 1 ring dip 3 Kettlebell snatches @ 1.5 / 1 pood

WOD Monday December 8th

Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 3. Every 3 minutes for 15 minutes: Power clean x 4 Hang squat clean x 3 Jerk x 2 Bar Muscle up x 1

WOD Wednesday December 3rd

Warm up: 1000 meter row 1. One minute of glute ham sit ups x 3 Don’t go fast 2. “GI Jane” Burpee pullups x 100 or “Ranger Jane” 5 Rounds of: 10 Burpee pullups 10 Burpee bar muscle ups

WOD Monday November 17th

Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. Every minute on the minute for 16 Minutes: Odds: Muscle ups – Up to 6 reps Evens: Pistols or weighted step ups – 3 each leg

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 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

WOD Thursday September 4th

Warm up # 5 1. Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1 , Heaving snatch balance x 1) : every 2 minutes for 16 minutes 2. For time: 500 Meter row 15 Muscle ups 500 Meter row

WOD Monday August 18th

Warm up # 1 1. Front Squat: 3,3,3, – With 50% of last set do max reps in 1 minute. 2. 20 minutes: Odd minutes: Muscle ups x 30 seconds Even minutes: Kettlebell snatches x 5 each arm