parrish – Page 79 – CrossFit Havoc

WOD Wednesday June 29th

Warm up: 2 rounds of: 1 minute of kettlebell stuff / 1 minute of jumping jacks Weighted Pullups: 5,5,3,3,1,1 2. As many Rounds as possible in 18 minutes of: 300 Meter run 20′ Handstand walk / 40′ Bear crawl 10 Glute ham sit ups

WOD Tuesday June 28th

Warm up: 2 rounds of – 30 seconds of Handstand or plank hold / 10 glute ham sit ups Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 100 Wallballs 100 Double leg mountain climbers *Partition reps as needed

WOD Monday June 27th

Warm up: 3 rounds of: 50′ lateral shuffle left, 50′ shuffle right, 10 air squats Back squat: 2, 2, 2, 2, 2 @ 90% 2. 8 Rounds for time of: 12 Kettlebell swings 24 Double unders

WOD Friday June 24th

Warm up: Empty bar work x 5 minutes Power clean: 8 x 1 @ 90% 2. 3 Rounds for time of: 300 Meter row 12 Thrusters @ 95 / 63 lbs

WOD Thursday June 23rd

Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Front squat: 3 x 4 @ 85% 2. “Nicole” Max pullups in 20 minutes. Every time you come off the bar, run 400 meters. *If your mit’s are jacked up, do either pushups, handstand pushups, wallballs, or kettlebell swings instead.

WOD Wednesday June 22nd

Warm up: Snatch empty bar work x 5 min 15 minutes to work up to a heavy power snatch for the day 2. Power snatch ladder Minute 1: 1 power snatch @ 65% of today’s max Minute 2: 2 power snatches @ 65% of today’s max Minute 3: 3 power snatches @ 65% of today’sContinue reading “WOD Wednesday June 22nd”

WOD Tuesday June 21st

Warm up: 50 Kettlebell figure 8’s Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 3 Rounds for time of: 15 Deadlifts @ 185 15 Box jumps @ 24 / 20

WOD Monday June 20th

Warm up: 2 Rounds of 200 meter run / 10 GHR / 10 GHSU Back Squat: 3,3,3,3,3 @ 85% 2. 3 Rounds for time of: 25 Air squats 25 Pushups 25 Sit ups

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 500 meter row / Kang squats x 15 / Glute ham sit up x 15 Power clean: 8 x 2 @ 85% 2. 3 Rounds for time of:Continue reading

WOD Thursday June 16th

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 2 rounds of – 10 Plyo pushups off bench / 5 strict pullups 1. Bench Press: Find one rep max. 2. Front squat: 4 x 3 @ 80% 3.Continue reading “WOD Thursday June 16th”