Warm up # 2 BARRAZA As many rounds as possible in 18 Minutes of: 200 meter Run 9 Deadlifts @ 275 / 185 6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, inContinue reading “WOD Tuesday August 12th”
Tag Archives: muscle up
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 Wednesday July 9th
Warm up # 3 Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: 3 muscle ups ( strict if possible ) Rest 1 minute Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: Snatch x 2 Rest 1 minute Every minute on the minute forContinue reading “WOD Wednesday July 9th”
WOD Friday June 27th
Warm up of your choice 1. Deadlift: 3,3,3,3,3 @ 85% 2. For time: 165 lb Overhead squat x 10 Bar muscle ups x 20 2 Pood kettlebell snatch x 30 (15 each side) Double unders x 40
WOD Thursday June 5th
Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups
WOD Friday May 23rd
Warm up of your choice 1. Sotts press: 5,5,5,3,3,3 2. As many rounds as possible in 15 minutes of: 3 Muscle ups 6 Hang squat snatches @ 85lbs 9 Box jumps @ 30″
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 12th
Warm up # 1 1. Back Squat: 3,3,3,3,3 2. 10 Rounds for time of: 2 Muscle ups 4 Kneeling squat jumps 6 Sumo deadlift high pulls with a 2 pood kettlebell
WOD Friday April 25th
Warm up of your choice For time: 1 Rope climb – If you can go legless… do it. 10 Power clean and jerks @ Heavy 1 Rope climb 9 Taters @ 1.5 / 1 pood 1 Rope climb 8 Ring hand-stand pushups 1 Rope climb 7 Pistols for each leg 1 Rope climb 6 BarContinue reading “WOD Friday April 25th”
WOD Tuesday April 22nd
Warm up # 5 1. Snatch balance or Heaving snatch balance: 3,3,3,3,3 2. As many rounds and reps as possible in 10 minutes of: 800 meter run 115 Hang squat snatch x 20 Bar muscle ups x 30
CrossFit Havoc 