Warm up: 1000 meter row Every minute on the minute for 10 minutes: Odds: Handstand Pushups x the right number Evens: D ball over the shoulder x 8 ish Every minute on the minute for 10 minutes: 3 Kneeling squat jumps 3 Reverse Burpees 3 Kneeling squat jumps Every minute on the minute for 10Continue reading “WOD Wednesday September 9th”
Tag Archives: Palmetto
WOD Tuesday September 8th
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”
WOD Friday September 4th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 4 Pendlay Row x 6 2. 10 Rounds for time: 3 Heavy ass deadlifts 100 Meter run
WOD Wednesday September 2nd
Warm up: Dynamic mobility / 2 minutes of jump rope / warm up clean and jerk For time: 6 Rounds of: 6 Handstand pushups 30 Double unders 6 Rounds of: 2 Clean and jerks 225 / 155 2 Muscle ups 6 Rounds of: 10 Wallballs 6 Box jumps @ 30″ / 24″ Directly into: 6Continue reading “WOD Wednesday September 2nd”
WOD Tuesday September 1st
Warm up: Band work / 1 minute plank / Every 90 Seconds for 6 sets: 1 Strict press + 3 Push press 2. 3 rounds for time: 400 meter run 12 Hang power snatches 12 Deadlifts (Yes your deadlifts are going to be light, don’t be the guy in class that asks if weContinue reading “WOD Tuesday September 1st”
WOD Friday August 28th
Warm up: Pushing and pulling Super set x 5 sets Pendlay Row x 5 Bench press x 5 2. For time: 200 meter run 60′ Handstand walk 200 meter run 12 Muscle ups 200 meter run 12 Pistols or leg or 6 Snatches @ Bodyweight ( or a totally different weight )
WOD Thursday August 27th
Warm up: Ring rows / Pushups Weighted pullups: 5,5,3,3,1,1 2. 3 Rounds for time: 500 meter row 20 Handstand pushups
WOD Wednesday August 26th
Warm up: Get ready to lift weights / Dynamic mobility / Empty bar work Every minute on the minute for 6 Minutes: Do 1 clean and add 1 front squat every minute. The last set should be 1 clean + 5 Front squats Rest 1 minute: Repeat with heavier weight Rest 1 minute: As manyContinue reading “WOD Wednesday August 26th”
WOD Tuesday August 25th
Warm up: 2 rounds: 10 pushups / 10 sit ups / 10 air squats Every 90 Seconds for 6 sets: 2 Strict press + 4 Push press 2. For time: 800 meter run 40 Burpee box jump overs
WOD Monday August 24th
Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 1 Overhead squat Evens: 1 Power snatch 2. For time: 25 Overhead squats @ 95 / 63 25 Pullups 25 Overhead squats @ 75 / 53 25 Pullups
CrossFit Havoc 