Warm up: 20 pushups / 200′ shuttle run / 1 minute handstand hold Bench Press: 3,3,3,3 ( heavier than last week) 2. For time: 25 Toes to bar 25 Sit ups 20 Strict pullups 20 sit ups 15 Ring dips 15 Sit ups 10 Knees to elbow 10 sit ups 5 Muscle ups ( ringContinue reading “WOD Thursday November 17th”
Tag Archives: parrish
WOD Wednesday November 16th
Warm up: Bring sally up ( no weights ) As many rounds as possible in 12 minutes of: 10 Deadlifts @ 155 / 103 200 meter run Rest 2 minutes As many rounds as possible in 10 minutes of: 8 Front squats @ 155 / 103 200 meter run Rest 2 minutes As many roundsContinue reading “WOD Wednesday November 16th”
WOD Tuesday November 15th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: High skips x 100 feet / Backwards run x 100 feet / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Wallballs between 5Continue reading “WOD Tuesday November 15th”
Weightlifting November 14th, 16th , 18th
Monday: Snatch Doubles: @ 5% under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday: Clean Doubles: @ 5% under last weeks top complex x 4Continue reading “Weightlifting November 14th, 16th , 18th”
WOD Monday November 14th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 15 Glute ham raise / Bulgarian split squat x 15 each leg / 30 Swings Back squat: 4 x 6 @ 75% 2. 3 Rounds for time of: 20 Pullups 15Continue reading “WOD Monday November 14th”
WOD Friday November 11th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 1000 meter row “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean,Continue reading “WOD Friday November 11th”
WOD Wednesday November 9th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Oh yeah. Do it. The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds MaxContinue reading “WOD Wednesday November 9th”
WOD Tuesday November 8th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Run 400 meters / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Double unders try toContinue reading “WOD Tuesday November 8th”
Weightlifting November 7th, 9th, 11th
Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”
WOD Monday November 7th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up : 2 rounds – 10 KB swings, 10 GHSU, 10 GHR Monday: Back squat: 3 x 8 @ 70% 2. 3 Rounds forContinue reading “WOD Monday November 7th”
CrossFit Havoc 