Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”
Tag Archives: Palmetto
WOD Tuesday November 24th
Warm up: 12 Pushups / 12 plate raises x 2 sets Every minute on the minute for 12 minutes: Odds: Bench Press x 4 Evens: Ring rows x 30 seconds 2. For time: 30 Buprees 25 GHD Sit ups 20 Reverse Burpees 15 Burpees 10 GHD sit ups 5 Reverse Burpees
WOD Monday November 23rd
Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 2 Evens: Cluster x 2 2. 3 Rounds for time: 5 Cleans 15 Pullups Mr. Anderson himself.
WOD Thursday November 19th
Warm up: PVC Pull throughs / Band work / Empty bar work Every 90 seconds x 10 sets: Drop snatch + Heaving snatch balance + Overhead squat 2. On a 16 minute timer: Start with an 800 Meter Run At the 6 minute mark do As many Rounds as possible in 10 minutes of: 6 OverheadContinue reading “WOD Thursday November 19th”
WOD Friday November 13th
Warm up: 10 Inch Worm Steps, 10 Good Mornings, 10 Walking Lunges Snatch grip deadlift: 5 x 5 2. For time: 100 Pushups 100 Sit ups 100 Air squats
WOD Thursday November 12th
Warm up: Dynamic mobility / Empty barbell work Build to a max weight in 12 minutes: Clean Pull under + Hang clean + Clean 2. 3 Rounds for time: 5 Power cleans 15 Pullups 50 Double unders
WOD Tuesday November 10th
Warm up: Band work / Dumbbell raises Every 2:00 for 6 sets: 4 Push presses + 2 jerks 2. 6 Rounds for time of: 60′ Bear crawl 200 Meter run or row
WOD Monday November 9th
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction Every 90 seconds for 10 sets: 1 Back squat 2. 10 Rounds for time: 6 Overhead squats 3 Muscle ups
Partner WOD Saturday November 7th
In teams of 2 or 3: Complete 40 Wall climbs 80 Wall get overs 40 D ball over bar 80 Devils presses * Reps and sets can be broken up in any order and number to complete the work
WOD Thursday November 5th
Warm up: 10 pushups / 10 bench dips / 10 plate raises Every 2:30 for 5 sets: 5 Bench press + 45 second plank 2. As many rounds as possible in 15 minutes of: 2 Cleans 10 Handstand pushups 2 Cleans 10 Toes to bar
CrossFit Havoc 