Warm up # 1 1. Front squat: 1 set of 20 as heavy as possible 2. Death by burpees: Starting with 3 burpees on minute 1: add 1 burpee to every minute for as long as possible
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WOD Friday July 18th
Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 1 rep max!! 2. 4 rounds for time of: 10 Pullups 10 kneeling squat jumps 10 Deadlifts @ 155 / 103
WOD Thursday July 17th
Warm up: 2 rounds of – Single leg hip bridge x 10 each leg / Jumping air squats x 10 1. Back squat: 1 Rep max day. Bring your A Game! 2. 2 Rounds for time of: Row 40 calories 135 lb bench press x 30
WOD Wednesday July 16th
Warm up # 6 Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk
WOD Tuesday July 15th
Warm up: 25 Burpees 1. Strict Press: 1 rep max 2. 3 Rounds for time of: 135 lb Overhead squat x 10 Chest to bar pullups x 15 Glute ham sit ups x 20 The order of the letters dictates the pronunciation of the word.
WOD Monday July 14th
Warm up # 1 1. Back Squat: 5,5,5,5,5 @ 85% 2. Every minute on the minute for 12 minutes: Odd minutes: 20 swings @ 2 / 1.5 pood Even minutes: 15 Box jumps @ 24 / 20″
WOD Friday July 11th
Warm up: Glute ham raise x 15 / Good morning x 15 / KB swings x 30 1. Deadlift: 1,1,1,1,1 @ 95% 2. For time: Strict pullups x 25 Ring pushups x 50 Double unders x 100
WOD Thursday July 10th
Warm up: 50 Kettlebell figure 8’s 1. Back squat: 1,1,1,1,1 @ 100% 2. 20,15,10,5 reps for time: Calorie row Parallette pass throughs
WOD Wednesday July 9th
Warm up # 3 Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: 3 muscle ups ( strict if possible ) Rest 1 minute Every minute on the minute for 10 minutes: Odd: Max wallballs in 30 seconds Even: Snatch x 2 Rest 1 minute Every minute on the minute forContinue reading “WOD Wednesday July 9th”
WOD Tuesday July 8th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: theContinue reading “WOD Tuesday July 8th”
CrossFit Havoc 