Warm up: Band work / Pushups Strict Press: 5 Reps every 75 seconds for 6 Sets 2. For time: 12 Wall climbs 50 Double unders 10 Handstand pushups 40 Double unders 8 Wall climbs 30 Double unders 6 Handstand Pushups 20 Double unders 4 Wall climbs 10 Double unders 2 Handstand pushups
Tag Archives: Palmetto
WOD Monday May 18th
Warm up: 400 meter run / 15 Sit ups / 15 Back extensions Back squat: 3 x 10 reps 2. For time: 15 Pullups 15 Wallballs 15 Hang power cleans 15 Wallballs 15 Push presses 15 Wallballs 15 Toes to bar 15 Wallballs
WOD Friday May 15th
Warm up: 400 meter run / X walk / Good mornings Every minute on the minute for 30 minutes: Row or pullup 2. Russian twists 3. Deadlifts
WOD Thursday May 14th
Warm up: Empty bar work Power clean: 8 x 2 – 8 reps 2. For time: 15 Wall climbs 30 Reverse Burpees 45 Pushups
WOD Wednesday May 13th
Warm up: Get ready to run For time: 800 meter run 20 Deadlifts 800 meter run 40 Burpees 800 meter run 60 Lunges
WOD Monday May 11th
Warm up: Kang squats / RDL’s / Hip bridges Squat: 1 set of 20 reps 2. For time: 100 step ups 75 Sit ups 50 Box jumps 25 Feet elevated pushups
WOD Thursday May 7th
Warm up: Band work Row: 4 x 12 2. As many rounds as possible in 12 minutes of: Hand release clapping pushups: 1,2,3,4,5+ Swings: 2,4,6,8,10 +
WOD Wednesday May 6th
Warm up: Empty bar work For time: 10 Power snatches @ kinda heavy 10 Snatches @ Heavier 10 Power clean and jerks @ Heavier 10 Cleans @ heaviest * Every 90 seconds beginning @ 0:00 do 5 Burpees
WOD Tuesday May 5th
Warm up: Band work Tabata strict press 2. Reverse tabata Strict press 3. For time: 100 lunges 100 Bulgarian split squats 100 Lunges
WOD Monday May 4th
Warm up: Sit ups / SLRDL / Toy Soldiers Squat: 1 set of 30 reps 2. 30, 20, 10 reps for time: Reverse Burpees Thrusters
CrossFit Havoc 