Warm up: 400 Meter Run, 20 Burpees For Time: 10 Strict Handstand Push ups 10 Hang Power Clean 20 Bar Muscle ups 20 Hang Clean 30 Kipping Handstand Push ups OR Hand Release Push ups 30 Hang Cluster (Hang Clean into Thruster) 30 Kipping Handstand Push ups OR Hand Release Push ups 20 Hang Clean 20Continue reading “WOD Wednesday September 20th”
Tag Archives: muscle up
WOD Wednesday September 13th
Good to be back! Normal hours today! Warm up: 800 Meter Run For Time: (Use the same weight for all barbell movements) 5 Muscle ups 10 Clean and Jerk 10 Strict Pull ups 20 Hang Squat Cleans 15 Chest to bar pull ups 30 Deadlifts 20 Pull ups 400 Meter run 20 Pull ups 30Continue reading “WOD Wednesday September 13th”
WOD Monday August 21st
Warm up: 400 Meter Run, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 30 Muscle Ups OR For Time: 50 Pull ups 50 Dips (Ring or Dip Bars)Continue reading “WOD Monday August 21st”
WOD Wednesday August 16th
Warm up: 3 rounds: 5 Glute Ham Raise, 5 Burpees 15 Rounds for Time: 1 Clean + 1 Front Squat + 1 Thruster 2 Muscle ups 3 Handstand Push ups 4 Pistols (2 Per leg)
WOD Tuesday August 8th
Warm up: 2 rounds of – 12 Pushups / 12 situps / 12 back extensions Push press: 3,3,3,2,2,2 2. 12 Rounds for time of: 1 Muscle up 2 Power clean and jerks
WOD Tuesday August 1st
Warm up: Shoulder stretchy stuff 1. Sotts press: 5,5,5,3,3,3 2. As many rounds as possible in 15 minutes of: 3 Muscle ups 6 Hang power snatches 9 Wallballs
WOD Monday July 17th
Warm up: 500 meter row then, 2 rounds of: 10 Back extensions / 10 Sit ups 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. 3 Rounds for time of: 12 Hang clusters @ 135 / 93 8 Bar muscle ups / 12 Pullups / 16 Jumping pullups Great turn out at Lakewood Ranch thisContinue reading “WOD Monday July 17th”
WOD Friday June 30th
Warm up: 2 minutes of jump rope / 2 rounds of: Good morning x 12 / X walk x 15′ in each direction 1. Deadlift 1 rep every 2 minutes x 16 minutes 2. Every minute on the minute for 18 minutes: 1. 100 meter sprint 2. Hang power snatch x 5 3. Muscle upContinue reading “WOD Friday June 30th”
WOD Monday June 18th
Warm up: 3 rounds – 15 Kb swings / 15 sit ups Front squat: 5,5 2. Back squat: 5,5 3. 6 Rounds for time of: 12 Wallballs 3 Muscle ups or 6 Chest to bar pullups or 9 Pullups
WOD Friday June 2nd
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 1 (try to end heavier then last week) 2. 3 Rounds for Time: 6 Bar muscle ups 12 Hang Power Clean 24 Double Unders
CrossFit Havoc 