Warm up: 2 Rounds of: 100′ karaoke / 50′ back pedal / 50′ high skip For time: 800 meter run 70 Double unders 60 Sit ups 50 Bench press @ 115 / 73 (don’t go to failure or you will never leave it) 400 meter run 30 Weighted pistols 35 / 26 lb 20 BurpeesContinue reading “WOD Wednesday February 28th”
Tag Archives: Palmetto
WOD Tuesday February 27th
Warm up: Empty bar work 20 minutes to complete 6 sets of: Clean + 3 Jerks – start at about 75% of your max C&J No power cleans. 2. 10 Rounds for time of: 2 Ring handstand pushups or something else that is hard 3 Deadlifts @ 315 / 220Continue reading “WOD Tuesday February 27th”
WOD Monday February 26th
Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR Front Squat: 20 minutes to find 1 rep max 2. Every minute on the minute for 16 minutes: Minutes 1 – 4: 5 Thrusters + 5 Pullups Minutes 5 – 8: 5 Power cleans + 5Continue reading “WOD Monday February 26th”
WOD Friday January 23rd
OPEN WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell TeenagersContinue reading “WOD Friday January 23rd”
WOD Thursday February 22nd
Warm up: Air bike x 2 min / Barbell movement technique Sotts press: 3,3,3,3,3 2. Squatting muscle snatch: 2,2,2,2,2 3. 5 Rounds of: 20 seconds max effort Air bike / 1:40 rest This is so much more impressive than you think it is.
WOD Wednesday February 21st
Warm up: 300 meter row / 10 overhead squats / 10 Heaving snatch balance For time: 1000 meter row 80 Wallballs 60 Burpees 40 Pullups *Begin every minute including the first one with one heavy ass snatch
WOD Tuesday February 20th
Warm up: Band stuff Weighted pullup: 12 minutes to find max 2. Pendlay row: 5 x 8 3. For time: 50 Pushups 50 Air squats 50 Sit ups * Unbroken?
WOD Monday February 19th
Warm up: Get ready to move some big weights today Every minute on the minute for 12 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean *Last week of this combo 2. 2 Rounds for time of: 400 meter runContinue reading “WOD Monday February 19th”
WOD Friday February 16th
Warm up: Run / Banded good mornings / Glute ham sit ups Every 2 minutes for 6 sets: 1 Deadlift + 8 Box jumps 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict, 2 kipping Round 2 – 6 strict, 4 kipping Round 3 – 4 strict, 6 kipping RoundContinue reading “WOD Friday February 16th”
WOD Thursday February 15th
Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”
CrossFit Havoc 