Warm up: 2 Rounds of Cindy Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five. 2. 8 minutes max calories on the rower or bike * Every minute hop offContinue reading “WOD Monday June 4th”
Tag Archives: Palmetto
WOD Tuesday April 3rd
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk 1. Every 30 seconds for 5 minutes: 1 Hang Power Snatch (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on theContinue reading “WOD Tuesday April 3rd”
WOD Monday April 2nd
Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”
WOD Friday March 30th
Warm up: Pushups x 20 / Pullups x 10 Every 2 minutes for 16 minutes: Bench press x 3 + 6 Plyo pushups 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between efforts )
WOD Thursday March 29th
Warm up: Figure 8’s x 50 reps Windmills: 5 x 5 2. 6 Rounds for time of: 24 Double unders 12 Toes to bar 6 Parallette pass throughs
WOD Wednesday March 28th
Warm up: 800 meter run Every minute on the minute for 20 minutes: Odd: 12 Burpees Even: 12 Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy
WOD Tuesday March 27th
Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight
WOD Monday March 26th
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans
WOD Thursday March 22nd
Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”
WOD Tuesday March 20th
Warm up: Band stuff Every minute on the minute for 12 minutes: Odds: Single arm dumbbell rows x 6 each side Evens: Strict Press x 1 rep 2. 5 Rounds of: Backwards sled drag x 100′ 12 One leg burpees
CrossFit Havoc 