Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15 Back squat: 5 x 4 @ 85% 2. Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275 pound Deadlift, 9 reps 6 Burpee bar muscle-ups U.S. Army Staff Sergeant RicardoContinue reading “WOD Monday November 11th”
Tag Archives: Palmetto
WOD Saturday November 9th
“AIR FORCE WOD” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. AthleteContinue reading “WOD Saturday November 9th”
WOD Thursday November 7th
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back Squat: 5 x 2 @ 95% 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )
WOD Wednesday November 6th
Warm up: 5 minutes of empty bar work Every 3 minutes for 15 minutes: 5 Power snatches 10 Wallballs 20 Step ups Every 2 minutes for 10 minutes: 3 Power snatches ( heavier obviously ) 5 Wallballs 10 Step ups ( higher box ) Every minute for 5 minutes: 1 Snatch ( I did’t sayContinue reading “WOD Wednesday November 6th”
WOD Tuesday November 5th
Warm up: 3 rounds of 8 pushups / 8 sit ups / 8 air squats Press: 5 x 2 @ 90% 2. Bench press: 5 x 5 @ 80% 3. 5 Rounds for time of: 20 Air squats 5 Thrusters @ 115 / 83 20 Double unders 5 Thrusters @ 135 / 93 * Guys,Continue reading “WOD Tuesday November 5th”
WOD Monday November 4th
Warm up: 2 minutes on a thing / 15 sit ups / 15 kang squats Back squat: 5 x 3 @ 85% 2. 6 Rounds for time of: 6 Hang power cleans 6 Pullups
WOD Friday November 1st
Warm up your hamstrings / trunk Deadlift: 5 x 3 @ 85 % 2. Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10Continue reading “WOD Friday November 1st”
WOD Wednesday October 30th
Warm up: Get ready to lift weights 12 Rounds for time of: 1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?) 10 Box jumps 5 Strict Pullups 10 Wallballs
WOD Monday October 28th
Warm up: 2 minutes on a thing / 20 sit ups / 20 back extensions Back squat 5 x 5 @ 80% 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)Continue reading “WOD Monday October 28th”
WOD Friday October 25th
Warm up: 50 kettlebell figure 8’s 1. Deadlift: 5 sets of 4 @ 80% 2. Workout 20.3 / Workout 18.4Diane 21-15-9 reps of: Deadlifts, Handstand push-ups♀ 155 lb. ♂ 225 lb. Then, 21-15-9 reps of: Deadlifts 50-ft. handstand walk after each set ♀ 225 lb. ♂ 315 lb. Time cap: 9 minutes
CrossFit Havoc 