Warm up: 50 kettlebell figure 8’s For time: 20 Overhead squats @ 135 / 83 30 Burpees 40 Step ups @ 24 / 20 ” Holding a single 35 / 26 lb kettlebell in rack position ( 20 each side) 50 Pullups 40 Step ups @ 24 / 20 ” Holding a single 35 / 26Continue reading “WOD Tuesday December 9th”
Tag Archives: Overhead squat
WOD Monday December 1st
Today is the 1st. Rent is due. Thanks! Warm up # 1 1. Overhead Squat: 1 rep max!!! 2. “The Heaviest Grace that you’ve got” 30 Clean and jerks at the heaviest load that you can manage. Couple of guidlines: 1. Floor to shoulders to overhead – any method is allowed. (full or power clean,Continue reading “WOD Monday December 1st”
WOD Monday November 24th
Yo, the gym will be open for 10:30 class only on Thursday. Come workout before you feel bad about what you do to yourself for the rest of the day. Warm up # 1 1. Overhead squat: 2,2,2,2,2,2 2. Every 2 minutes for 16 Minutes: 1 Power snatch 2 Hang squat snatches
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 Thursday October 30th
Warm up # 5 1. Snatch: 1 rep max day 2. For time: 115 lb / 78 lb Power snatch x 15 115 lb / 78 lb Over head squat x 10 125 lb / 88 lb Power snatch x 10 125 lb / 88 lb Over head squat x 5 Just in caseContinue reading “WOD Thursday October 30th”
WOD Thursday October 9th
6 minutes of naked barbell work 1. For 20 minutes: Odd minutes: 2 Back squats Even minutes: 1 Snatch Go up 5 lbs on the snatch and 5-10 lbs on your Squat from last week. 2. 4 rounds for time of: 6 Burpees 8 Overhead squats @ 65 / 45
WOD Wednesday September 24th
Yo! Today is the last day to sign up for the Battle @ Havoc! Click to sign up! Warm up # 5 1. 20 minutes to establish a max on this complex: Power snatch, Hang power snatch, Overhead squat x 3 2. For time: 60 Kettlebell swings @ 1.5 / 1 pood 200 Meter runContinue reading “WOD Wednesday September 24th”
WOD Monday September 15th
Warm up # 1 1. Overhead squat: 3,3,3 2. 3 Rounds for time of: 30′ Handstand walk 15 Handstand pushups 30 Calorie row
WOD Friday September 5th
Warm up of your choice 1. 10 minutes of something you suck at 2. “Nancy” 5 Rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63
WOD Monday August 25th
Warm up # 1 1. Overhead squat: 5,5,5 2. For time: 135/ 93 lb Thruster x 12 Muscle ups x 10 135/ 93 lb Push press x 10 Muscle ups x 8 135/ 93 lb Front squat x 8 Muscle ups x 6 135/ 93 lb Thruster x 6 Muscle ups x 4 135/ 93 lb Push press x4 Muscle ups xContinue reading “WOD Monday August 25th”
CrossFit Havoc 