Palmetto – Page 14 – CrossFit Havoc

WOD Friday July 31st

Warm up: X walk / Good mornings / KB swings Deadlift: 3 reps every 2 minutes for 6 sets ( same sets and reps as last week, try and go a little heavier) 2. 5 Rounds for time: 5 Deadlifts 300 Meter row

Warm up: 400 meter run / 20 sit ups / 15 Back extensions L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds *Accumulate as much time as possible in the position within 1 minute. 2. Glute ham raise: 3 x 12 ( use bands if you can ) 3.Continue reading “WOD Thursday July 30th”

WOD Tuesday July 28th

Warm up: 30 Jumping jacks / 20 Pushups / 10 bench dips Bench Press: 5 x 5 2. 6 Rounds for time: 1 Rope climb 200 meter run 20 KB swings

WOD Monday July 27th

Warm up: 2 minute jump rope / Band pull aparts / 1 minute squat hold / Empty bar overhead squats Overhead squat: 5 sets of 3 reps 2. 3 Rounds for time: 50 Double unders 25 Wallballs (Unbroken?)

WOD Friday Jully 24th

Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12 Deadlift: 3 Reps Every 2 minutes for 6 sets 2. 3 Rounds for time: 1 Power clean and jerk @ too heavy 10 Burpees 2 Power cleans @ too heavy 5 Burpees

WOD Thursday July 23rd

Warm up: Plate press x 15 / Ring row x 15 / Plank x 1 min Weighted Pullup: 5,5,3,3,1,1 2. For time: 40 Seated plate press 45 / 25 30 Bench sit ups 20 Toes to bar 10 Deficit Handstand pushups 20 Toes to bar 30 Bench sit ups 40 Plate presses

WOD Tuesday July 21st

“Bridger Walker” 4 Rounds for time: 500 meter row 25 Shoulder to overhead @ 95 / 63 25 Front squats @ 95 / 63 https://www.nbcnews.com/news/us-news/parents-say-their-6-year-old-son-survived-brutal-dog-n1234036

WOD Wednesday July 15th

“MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 165 (each snatch is followed by 1 overheadContinue reading “WOD Wednesday July 15th”

WOD Tuesday July 14th

Warm up: Light band work / plate raises Push Press: find 1 rep max 2. Every minute on the minute for 5 Minutes: 8 – 15 Burpees 3. Every minute on the minute for 4 Minutes: 6 – 12 Handstand pushups 4. Every minute on the minute for 3 Minutes: 15 Thrusters 5. Every minuteContinue reading “WOD Tuesday July 14th”

WOD Monday July 13th

Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold Back squat: find 1 rep max 2. For time: 10 Power clean and jerks 10 Power cleans 10 Cleans 10 Front squats 10 Deadlifts