Palmetto – Page 32 – CrossFit Havoc

WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats 2. As many rounds as possible in 4 minutes of: 2 Wollymockers 20 Situps Rest 1 minute As many rounds as possible in 4 minutes of: 10 Pullups 10Continue reading “WOD Monday June 18th”

WOD Friday June 15th

Warm up: Empty bar work Hang snatch x 3 x 6 sets 2. 10 rounds for time: 1 Heavy ass snatch 2 High ass box jumps 3 Handstand pushups (hardest version you can do) 4 Dumbell burpees

Thursday June 14th

Warm up: 3 Rounds of 6 Pushups / 6 Mountain climbers / 6 tuck jumps Parallette Pass throughs: 5 x 5 2. Weighted pullup: 5,5,3,3,1,1 3. 100 Kettlebell swings for time @ 1.5 / 2 pood: *Every time you put the bell down do a 15 second wall sit before you pick it back up

WOD WednesdaY June 13th

Warm up: 400 meter run / 1 min handstand hold For time: 5 Rounds of: 50′ Handstand walk / 150′ Bear crawl 15 GHD Situps 30 Air squats Then: 5 rounds of: 5 Tire flips 200 Meter run

WOD Tuesday June 12th

Warm up: 500 meter row or bike / 50 rope waves 5 sets of 2 strict press + 4 Push press 2. For time: 50 Calorie row or bike 50 Burpees

WOD Monday June 11th

Warm up: 2 rounds of Cindy Every 90 seconds for 10 sets: 2 Pause back squats + 1 back squat 2. For time: 15 Power cleans @ 135 / 93 20 Pullups 15 Power cleans @ 225 / 153 20 Pullups

WOD Friday June 8th

Warm up: 20 kb swings / 15 banded good mornings x 2 rounds Romanian Deadlift: 30 minutes to complete 5 working sets of 5 2. For time: 25 Toes to bar 25 Shoulder to overhead @ 115 / 83 25 Pullups (strict) 25 Hang cleans (not power) @ 115 / 83

WOD Thursday June 7th

Warm up: 2 minutes of jump rope / 4 minutes of empty bar work Every minute on the minute for 12 minutes: 1 Power clean + 2 jerks ( Build ) 2. Every 2 minutes for 16 minutes: Seated box jump x 3 Kneeling squat jump x 6

WOD Wednesday June 6th

Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”

WOD Tuesday June 5th

Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”