Tag Archives: parrish

WOD Wednesday November 12th

Warm up # 5 1. Every 2 minutes for 12 Minutes: Clean and Jerk x 2 (both reps should be done within 30 seconds) 2. “Randazzle” 35′ Handstand walk 5 Muscle ups 35 Power Wallballs (no squat) 4 Muscle ups 35 Deadlifts @ 155 / 108 3 Muscle ups 35 Glute ham sit ups 2Continue reading “WOD Wednesday November 12th”

WOD Tuesday November 11th

Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Tuesday November 11th”

WOD Thursday November 6th

Warm up # 6 1. Power clean: 3,3,3,2,2,2 ( Please no touch and go) 2. For time: 50 Sit ups Run the Havoc loop 50 Kettlebell swings @ 1.5 / 1 pood Havoc Barbell Club: 1. High hang power snatch: 3,3,3 @ 70 – 75% 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Thursday November 6th”

WOD Tuesday November 4th

Warm up # 2 1. Bench Press 1 rep max 2. 3 rounds for time: 115 lb Push press x 15 Toes to bar x 15 Havoc Barbell club: 1. High hang power clean: 3 x 3 @ 70 % – 75% of clean max 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Tuesday November 4th”

WOD Friday October 31st

Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”

WOD Thursday October 30th

Warm up # 5 1. Snatch: 1 rep max day 2. For time: 115 lb / 78 lb Power snatch x 15 115 lb / 78 lb Over head squat x 10 125 lb / 88 lb Power snatch x 10 125 lb / 88 lb Over head squat x 5   Just in caseContinue reading “WOD Thursday October 30th”

WOD Wednesday October 29th

Yo. The gym is closing early on Friday. We will not have 6:30 class. Warm up: 5 minutes of power clean technique / 5 minutes of jerk technique For 30 minutes: Minutes: 1,4,7,10,13,16,19,22,25,28 – Hang power clean x 2 Minutes: 2,5,8,11,14,17,20,23,26,29 – Kettlebell jumps x 6 (focus on jumping as high as possible) Minutes: 3,6,9,12,15,18,21,24,27,30Continue reading “WOD Wednesday October 29th”

WOD Tuesday October 28th

Warm up:  2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench Press: 3,3,3,3,3 2. For time: 500 meter row or run 15 Weighted pushups @ 45 / 15 400 Meter row or run 15 Strict pullups 300 meter row or run 15 Weighted pushups @ 45 / 15 200 Meter row orContinue reading “WOD Tuesday October 28th”