pistols – Page 3 – CrossFit Havoc

WOD Monday November 17th

Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. Every minute on the minute for 16 Minutes: Odds: Muscle ups – Up to 6 reps Evens: Pistols or weighted step ups – 3 each leg

WOD Wednesday October 8th

Warm up: Run the Havoc Loop For time: 80 Box jumps @ 20″ 60 Kettlebell swings @ 2 pood 40 Glute ham sit ups 20 Pistols (10 each leg)

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 Friday June 13th

Warm up of your choice 1. Deadlift: 5,5,5,5,5 @ 75% 2. “Blame it on Paul” For time: 1 min of L sit 30 Pistols 800 meter run holding 45/25 lb plate 30 Pistols 1 minute of L sit

WOD Wednesday May 21st

Warm up # 3 Choose your poison “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups or “Diane” 21,15,9 reps for time of: 225 lb Deadlift Handstand pushups

Warm up of your choice For time: 1 Rope climb – If you can go legless… do it. 10 Power clean and jerks @ Heavy 1 Rope climb 9 Taters @ 1.5 / 1 pood 1 Rope climb 8 Ring hand-stand pushups 1 Rope climb 7 Pistols for each leg 1 Rope climb 6 BarContinue reading “WOD Friday April 25th”

WOD Tuesday April 1st

Today is the 1st . Rent is Due Thanks! Warm up: 1000 meter row 1. Weighted pullup: 5,5,3,3,1,1 2. 6 rounds for time of: 4 Weighted pistols (each leg) @ 1 pood 6 Behind the neck pullups ( bring the back of your neck to the pullup bar) 4 Bottoms up presses (each arm) @Continue reading “WOD Tuesday April 1st”

WOD Tuesday February 11th

Warm up: Split Jerk drills 1. Split jerk: 2,2,2,2,2,2,2,2,2,2 2. 3 rounds for time of: 20 Glute ham sit ups 10 pistols each leg 20 Kettlebell swings @ 1.5/1 pood