Warm up # 6 Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk
Tag Archives: Palmetto
WOD Tuesday July 15th
Warm up: 25 Burpees 1. Strict Press: 1 rep max 2. 3 Rounds for time of: 135 lb Overhead squat x 10 Chest to bar pullups x 15 Glute ham sit ups x 20 The order of the letters dictates the pronunciation of the word.
WOD Monday July 14th
Warm up # 1 1. Back Squat: 5,5,5,5,5 @ 85% 2. Every minute on the minute for 12 minutes: Odd minutes: 20 swings @ 2 / 1.5 pood Even minutes: 15 Box jumps @ 24 / 20″
WOD Friday July 11th
Warm up: Glute ham raise x 15 / Good morning x 15 / KB swings x 30 1. Deadlift: 1,1,1,1,1 @ 95% 2. For time: Strict pullups x 25 Ring pushups x 50 Double unders x 100
WOD Thursday July 10th
Warm up: 50 Kettlebell figure 8’s 1. Back squat: 1,1,1,1,1 @ 100% 2. 20,15,10,5 reps for time: Calorie row Parallette pass throughs
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 Tuesday July 8th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: theContinue reading “WOD Tuesday July 8th”
WOD Monday July 7th
Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 85% 2. 8 Rounds for time of: 6 Overhead squats @ 75 / 53 lb 4 Thrusters @ 75 / 53 lbs 20 Double unders
WOD Friday July 4th
Warm up of your choice 1. Deadlift: 2,2,2,2,2 @ 90% 2. Bell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 atContinue reading “WOD Friday July 4th”
WOD Thursday July 3rd
Warm up : Knees to elbows x 10 (no kipping) / Single leg hip bridge x 10 ea / Knees to elbows x 10 / Single leg back extension x 10 ea 1. Back Squat: 2,2,2,2,2 @ 95% 2. 5 rounds for time of: 8 Hang squat snatch @ 95 / 63 12 Knees toContinue reading “WOD Thursday July 3rd”
CrossFit Havoc 