Warm up: 2 minutes on a thing / 20 sit ups / 20 back extensions Back squat 5 x 5 @ 80% 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( pick a number at the beginning and commit to it.)Continue reading “WOD Monday October 28th”
Tag Archives: Pullups
WOD Tuesday October 30th
Warm up: Bear crawl x 200 ft Every 90 seconds for 12 sets: Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets) Evens: Strict press x 3 + Push press x 2 +Continue reading “WOD Tuesday October 30th”
WOD Tuesday October 23rd
Warm up: Snatch stuff Try and do these sets on the minute or so Heaving snatch balance x 4 sets of 2 2. Drop snatch x 3 sets of 2 3. Heaving snatch balance x 2 sets of 2 4. Drop snatch x 1 set of 2 5. Hang snatch x 10 singles 6. WipeContinue reading “WOD Tuesday October 23rd”
WOD Wednesday October 17th
Warm up: Get ready to lift weights. 12 Rounds for time of: 1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?) 100 meter run 8 Pullups 100 meter run
WOD Friday October 12th
Warm up: Pull and push a little Bench Press: 4 x 8 2. Weighted Pullup: 44 / 18 lb x 4 sets of max reps 3. 12 Minutes: Run Havoc Loop In the remaining time: Max distance rack walk @ 1.5 / 1 pood
WOD Wednesday October 10th
Warm up: Shuttle, Skip, Back pedal, Karaoke, etc For time: 200 Meter Run 10 Wollymockers 300 Meter Row 10 Burpee box jump overs 400 Meter Run 10 High ass wallballs (try to throw the med ball over the 12′ rig or at least way higher than you usually do) 500 Meter Row 10 Strict pullup +Continue reading “WOD Wednesday October 10th”
WOD Tuesday October 9th
Warm up: Every 75 seconds: BTN Push press: 3 x 2 2. BTN Push Jerk: 3 x 2 3. Heaving snatch balance: 3 x 2 4. For time: 50 Overhead squats @ 135 / 93 10 Pullups every time you put the bar down
WOD Tuesday October 2nd
Warm up: 100′ high skip / 100′ side shuffle / 100′ back pedal / 100′ butt kickers / 100′ high knees Wall mobility x 10 minutes 2. For time: 50 Burpees 50 Pullups 50 Goblet squats @ 1.5 / 1 pood *The workout starts with 40 double unders. Every 2 minutes stop and do 40Continue reading “WOD Tuesday October 2nd”
WOD Monday July 23rd
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back squat: 30 minutes to work up to a 1 rep max for the day 2. For time: 20 Strict pullups 40 Overhead squats @ 95 / 63 lbs 80 Double unders
WOD Wednesday July 18th
Warm up: 2 minutes of jump rope / 12 Burpees NUTTSCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint footContinue reading “WOD Wednesday July 18th”
CrossFit Havoc 