Warm up : 1000 meter row 1. Glute ham raise: 10,10,10,10 – Add weight or bands if possible 2. Using 1 dumbell @ about 1/3 body weight 30 rounds for time of: 1 snatch with your right hand then 1 lunge with each leg 1 snatch with your left hand then 1 lunge with each legContinue reading “WOD Friday April 18th”
Tag Archives: Palmetto
WOD Thursday April 17th
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”
WOD Wednesday April 16th
Warm up # 1 1. Deadlift : 2 reps every minute on the minute for 10 minutes 2. 4 Rounds for time of: 12 Push press @ 115 12 Toes to bar
WOD Tuesday April 15th
Warm up # 4 1. Bench Press: 10,10,10 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 40 Double unders 50 Calorie row
WOD Monday April 14th
Warm up # 5 1. Overhead squat: 3,2,1,3,2,1 2. “Weird stuff” For time: 25 Burpees 20 Step up press @ 20″ with 35/26 lb kettlebell (10 each side) 20 Burpees 20 Bulgarian split squats @ 20″ with 35/26 lb kettlebell in front rack (10 each side) 15 Burpees 20 Sit up to press with 35/26Continue reading “WOD Monday April 14th”
WOD Friday April 11th
Warm up: 2 rounds of bear crawl x 50 ft / Crab walk x 50 ft 1. 5 rounds of: 1 Minute of max effort double unders 30 seconds rest 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) @ 1.5 pood 12 Pullups
WOD Thursday April 10th
Warm up: yes. 1. 100 meter farmers walk x 5 attempts 2. As many hang power snatches as possible in 6 minutes Begin the 6 minutes with 80 sit ups or 50 glute ham sit ups and do as many snatches as possible for the remainder of the 6 minutes. Guys use 2/3 body weight,Continue reading “WOD Thursday April 10th”
WOD Wednesday April 9th
Warm up # 2 1. Every minute on the minute for 12 minutes: Turkish get up right on odd minutes Turkish get up left on evens on even minutes 2. Tabata intervals for these 4 movements: Air squat 20″ Box jump 45 lb Plate hand hops – one rep is every time your hands goContinue reading “WOD Wednesday April 9th”
WOD Tuesday April 8th
Warm up # 3 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups http://www.youtube.com/watch?v=c2hGIbGLmI4 https://www.t-nation.com/training/jogging-delusion https://www.t-nation.com/training/death-of-steady-state-cardio Regular Cardio Will Make You Fat
WOD Monday April 7th
Warm up # 1 The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension ofContinue reading “WOD Monday April 7th”
CrossFit Havoc 