parrish – Page 48 – CrossFit Havoc

WOD Wednesday August 2nd

Warm up: 400 meter run / 25 KB swings 30 Rounds for time of: 1 Clean + 2 Front rack lunges per leg *Odd rounds do 5 Glute ham sit ups *Even rounds do 5 Toes to bar

WOD Tuesday August 1st

Warm up: Shoulder stretchy stuff 1. Sotts press: 5,5,5,3,3,3 2. As many rounds as possible in 15 minutes of: 3 Muscle ups 6 Hang power snatches 9 Wallballs

Warm up: 2 rounds of: 200 meter run, X walk x 10 steps each direction Front Squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 *these singles should be done every 2 minutes or so 3. For time: 12 Power cleans @ kinda heavy 20 Calorie row 8 Power cleans @ a little heavier 20 Calorie row 4Continue reading “WOD Monday July 31st”

WOD Friday July 28th

Warm up: Kettlebell swings 5 x 30 (not for time) 2. Wash the chalk off your hands 3. 3 rounds for time of: 150′ bear crawl 20 Glute ham sit ups

WOD Thursday July 27th

Warm up: Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk 2. For time: 400 meter run 20 deadlifts @ the weight of your last clean and jerk

WOD Wednesday July 26th

Warm up: 2 minutes of jump rope Every minute on the minute for 18 minutes: Burpees x 10 or less 2. Sit ups x 20 or less 3. Air squat x 25 or less Rest 2 minutes Every minute on the minute for 18 minutes: Row 15 Calories or less 2. Pullups x 15 orContinue reading “WOD Wednesday July 26th”

Weightlifting July 24th, 26th, 28th

Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Below the knee Panda pulls x 6 x 3 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Hover Clean pulls x 6 x 3 3. Front Squat: Singles every 2 minutes forContinue reading “Weightlifting July 24th, 26th, 28th”

WOD Monday July 24th

Warm up: 500 meter row 2 rounds – 8 kang squats / 12 sit ups Front squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 3. For time: 30 Calorie row 30 Wallballs 30 Pullups

WOD Friday July 21st

Warm up: 400 meter run / 10 burpees For time: 30 Bench press @ 115 / 83 30 Double unders 30 Pushups 30 Double unders 30 Pushups 30 Double unders 30 Power cleans @ 115 / 85 30 Double unders 30 Power cleans @ 115 / 83 30 Double unders 30 Bench press @ 115Continue reading “WOD Friday July 21st”

WOD Thursday July 20th

Warm up: 2 rounds of: 10 overhead squats / 1 min of jump rope Every minute on the minute for 30 minutes: Minute 1: Power snatch + Hang snatch Minute 2: Seated box jumps x 4 Minute 3: GHD sit ups or toes to bar x the right number