Rent is due. Thanks! Warm up # 1 1. Front Squat: 2 Reps every minute on the minute for 10 minutes 2. 10 Rounds for time of: 100 meter run 2 Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees can not touch the ground atContinue reading “WOD Monday August 4th”
Tag Archives: parrish
WOD Friday August 1st
Today is the 1st. Rent is due. Thanks! Warm up of your choice For time: 36 Barbell Rollouts 36 Floor wipers @ 95 / 63 36 Power cleans @ 95 / 63 36 Parallette pass throughs 36 Lateral Barbell jumps
WOD Thursday July 31st
Warm up # 3 For time: 100 Foot handstand walk or 300 ft bear crawl 100 Meter rack walk @ 2 pood 20 Turkish get ups @ 2 pood (10 each side) 20 Muscle ups
WOD Wednesday July 30th
Warm up # 5 1. Every minute one the minute for 15 minutes: 1 Snatch / 1 Hang snatch 2. For time: 500 meter row 30 Burpees How to set the damper on a rower: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
WOD Tuesday July 29th
Warm up # 2 1. Bench Press: 5,5,5,5,5 2. 3 Rounds for time of: 10 GHD sit ups 20 Kettlebell swings @ 1.5 / 1 pood 30 Double unders
WOD Monday July 28th
Warm up # 1 1. Overhead Squat: 3,2,1,3,2,1 2. For time: 75 lb Overhead squat x 50 Wallballs x 50 Every time you break up either one of these sets, go ahead and knock out 5 strict pullups.
WOD Friday July 25th
Warm up of your choice 8 rounds for time of: 4 Pistols each leg holding 35 / 26 lb kettlebell 3 Parallette handstand pushups 2 Hang power snatches @ 155 / 108 1 Rope climb (legless if possible)
WOD Thursday July 24th
Warm up # 5 1. Every 2 minutes for 10 minutes: 1 power clean + 2 Push press + 3 jerks 2. As many rounds as possible in 5 minutes of: 115 lb Thruster x 5 Toes to bar x 10 This guy is one of my favorite lifters. Watch his speed and precision.
WOD Wednesday July 21st
Warm up # 4 For time: 25 Deadlifts @ 205 / 143 5 Box jumps @ 20″ 200 meter run 20 Deadlifts @ 205 / 143 10 Box jumps @ 20″ 200 meter run 15 Deadlifts @ 205 / 143 15 Box jumps @ 20″ 200 meter run 10 Deadlifts @ 205 / 143 20Continue reading “WOD Wednesday July 21st”
WOD Tuesday July 22nd
Warm up # 2 The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds and write down your number Max Situps in 30 seconds Rest 30 seconds and write down your number 800 meter run The next round begins precisely 6 minutes after the beginning of the 800 meter run.Continue reading “WOD Tuesday July 22nd”
CrossFit Havoc 