Warm up: 400 meter run / Toy soldiers / butt kickers For time: 6 Rounds of: 6 Burpee Pullups 12 Pushups 8 Rounds of: 4 Burpee box jumps 16 Sit ups 10 Rounds of: 2 Single leg burpees 20 Double unders
Tag Archives: Palmetto
WOD Tuesday January
Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups Strict Press + Push press: 2 x 5 each @ 87.5% 2. Every minute on the minute for 12 minutes: 2 Reverse burpees 8 Kettlebell swings 10 Air squats ( All movements every minute )
WOD Monday January 25th
Warm up: 2 Rounds of: 100 meter run / 8 air squats / 12 Good mornings with med ball at chest Back squat: 2 x 5 @ 87.5% ( This is the last week of 5’s) You can do it! 2. Grettel 10 Rounds for time of: 3 Clean and jerks 3 Burpees over theContinue reading “WOD Monday January 25th”
Partner WOD Saturday January 23rd
I go you go for 8 Rounds each: 50′ Sled drag 50′ Burpee broad jump
WOD Friday January 22nd
Warm up: 3 Rounds: 8 Back extensions / 12 Air squats Deadlift: 2 x 5 reps @ 80% 2. As many rounds as possible in 12 Minutes of: 200 Meter row 20 Overhead squats 45 / 33 10 Pullups
WOD Thursday January 21st
Warm up: 2 rounds of: 10 Toy soldiers / 30 seconds of butt kickers / 10 walking lunges Front Rack Lunge: 3 x 8 each leg 2. 3 Rounds for time: 20 Ab wheel rollouts 10 Kneeling squat jumps 5 Shoulder to overhead @ pretty heavy *Ab wheel rollouts are very difficult the first timeContinue reading “WOD Thursday January 21st”
WOD Tuesday January 19th
Warm up: Plate presses / Pushups / pullups Strict Press + Push press: 2 x 5 @ 85% 2. For time: 20 Ring dips 20 Devil presses 20 Strict pullups 20 Dumbbell step ups Per leg 20 Handstand pushups
Partner WOD Saturday January 16th
In teams of 2: 4 Rounds: 400 Meter plate carry ( 1 plate per team ) Don’t wimp out on the weight. 40 Calorie bike 40 Partner med ball sit ups
WOD Friday January 15th
Warm up: 2 minutes on a thing / X walk / Seated good mornings Deadlift: 3 x 5 @ 77.5% 2. 30, 20, 10 Reps for time: Ring Pushups Lateral bench jumps Overhead squats 75 / 53
WOD Wednesday January 13th
Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans
CrossFit Havoc 