Warm up: 10 burpees / 400 meter run / 10 burpees So,so sorry… As many rounds and reps as possible in 25 minutes of: 5 Wall climbs 10 Clean and jerks @ 135 / 93 ( power cleans okay) 15 Muscle ups 20 Parallette handstand pushups (kipping = scaling) 25 Kneeling squat jumps 30 CleansContinue reading “WOD Thursday April 17th”
Tag Archives: muscle up
WOD Friday April 4th
Warm up # 6 1. Every 4 minutes for 20 minutes ( 6 total sets): 3 Deadlifts 2 Power cleans 1 Clean 2 Jerks 3 Muscle ups 2. For time: 40 Thrusters @ 115 lbs 400 meter sprint Do not jog, do not even run. Sprint.
WOD Monday March 24th
Warm up # 1 1. Back squat: 2 reps every 2 minutes for 12 minutes 2. Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bar 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
WOD Friday March 21st
Warm up of your choice “Andy bring’s the Dam Rath” 2 Rope ascents Run 200 4 Bar muscle ups Run 400 6 Snatches @ 115 lbs Run 800 8 Deadlifts @ 275 lbs Run 800 6 Snatches @ 115 lbs Run 400 4 Bar muscles ups Run 200 2 Rope ascents
WOD Monday March 3rd
Rent is Due. Thanks! Warm up # 1 1. Front squat: 3 reps every 3 minutes for 12 minutes (5 total sets) 2. 10 rounds for time of: 2 muscle ups or 6 pullups 200 meter run 4 Thrusters @ 135 / 95 lbs
WOD Friday February 7th
Warm up # 2 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lb
WOD Tuesday February 4th
Rent is Due. Thanks! Warm up # 2 For time: 800 meter run 20 muscle ups 400 meter run 10 Power Clean and jerks @ body weight 400 meter run 20 Muscle ups 800 meter run
WOD Friday January 10th
Warm up # 2 6 rounds for time of: 400 meter run 6 Clean and jerks @ 3/4 body weight 2 Muscle ups
WOD Thursday December 12th
Don’t forget!!! This Saturday at the Reebok Outlet store in Ellenton, we will be doing a workout at 8 am. It will beginner friendly so bring a friend and get 40% off everything in the store if you participate! 1. 10 minutes of something you suck at 2. “Amanda” 9,7,5 reps for time of: RingContinue reading “WOD Thursday December 12th”
WOD Tuesday December 10th
1. Havoc Snatch Complex ( Power snatch, hang snatch, heaving snatch balance) : Find max for the day 2. 3 Rounds for time of: 8 split snatches @ 115/83 7 Bar muscle ups 400 meter run
CrossFit Havoc 