Tag Archives: parrish

WOD Monday October 6th

Warm up # 1 1. Front Squat: 4,4,4 then a set of 10 @ 85-90% of last 4 2. Deadlift ladder: With your bodyweight on the bar Every 2 minutes perform 10 lateral barbell jumps followed by 2 deadlifts on the first round, 4 on the second, 6 on the third etc. The lateral jumpsContinue reading “WOD Monday October 6th”

WOD Wednesday October 1st

Warm up # 4 1. 15 minutes of gymnastic stuff: handstand walking, kipping, Muscle ups, back levers, L sits, parallette skills, etc. Choose 1 or 2 skills and work 2. For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups

WOD Tuesday September 30th

Warm up:  2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench press: 3,3,3,3,3 2. 5 Rounds for time of: 1 Strict press 2 Push press’ 3 Jerks 4 Hang Squat cleans 5 Deadlifts 6 Toes to bar Rest exactly 1 minute between rounds.        

WOD Thursday September 25th

Warm up:  2 rounds of: Swimming frog x 10 / Good mornings x 10 / Knees to elbows x 5 (strict) 1. Deadlift: 10 sets of 2 : rest 90 seconds between sets Use about 75 – 80% focus on trying to move the bar fast. 2. 3 Rounds for time of: 20 Hand plantedContinue reading “WOD Thursday September 25th”

WOD Wednesday September 24th

Yo! Today is the last day to sign up for the Battle @ Havoc! Click to sign up! Warm up # 5 1. 20 minutes to establish a max on this complex: Power snatch, Hang power snatch, Overhead squat x 3 2. For time: 60 Kettlebell swings @ 1.5 / 1 pood 200 Meter runContinue reading “WOD Wednesday September 24th”

WOD Tuesday September 23rd

Only 2 days left to sign up for the Battle @ Havoc! Click to sign up! Warm Up: 10 pullups, 20 pushups, 20 mountain climbers, 10 pullups 1. Bench press: 5,5,5,5,5 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Knees to elbows 20 Glute ham sit ups 5 KneesContinue reading “WOD Tuesday September 23rd”