Warm up: 20 Burpees, 15 Tuck Jumps, 10 Double legged mountain climbers 1. 10 minutes to find: Max double-unders 2. “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.
Tag Archives: pushup
WOD Monday December 15th
Warm up # 1 1. Front Squat: 2,2,2 2. Back squat: 2,2,2 Go up about 5% from last week’s triples 3. 3 Rounds for time of: 30 Ring pushups 30 Kettlebell swings @ 2 pood / 1.5 Pood
WOD Tuesday November 25th
Warm up # 3 1. 15 minutes to establish a max effort handstand walk 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45/25 lb weighted pushup (chest to the ground, full extension at the top) Do 15 Double unders after each round
WOD Tuesday November 18th
Warm up: 1000 meter row “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats
WOD Thursday November 13th
Warm up # 4 1. Hang snatch: 3,3,2,2,1,1 2. Every 3 minutes for 15 minutes: 200 meter run 20 pushups *Record time of each round Havoc Barbell Club 1. 3-Position Snatch (floor, below knee, above knee) 75% x 4 sets 2. Snatch Pulls – @ 95% (of snatch) x 3,3,3 100% x 2,2,2 3. DropContinue reading “WOD Thursday November 13th”
WOD Tuesday October 28th
Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench Press: 3,3,3,3,3 2. For time: 500 meter row or run 15 Weighted pushups @ 45 / 15 400 Meter row or run 15 Strict pullups 300 meter row or run 15 Weighted pushups @ 45 / 15 200 Meter row orContinue reading “WOD Tuesday October 28th”
WOD Tuesday October 21st
Warm up # 3 1. Dumbell bench press: 5,5,5,5,5 2. For time: 15 Hand release clapping pushups 10 Chest to bar pullups 5 Deficit handstand pushups 100 Double unders 5 Deficit handstand pushups 10 Chest to bar pullups 15 Hand release clapping pushups
WOD Thursday October 16th
Warm up: 6 min of empty bar work 1. For 20 minutes: 1st minute do 2 Back squats, add 5-10 lbs from last week 2nd minute do 1 Snatch, add 5 lbs from last week 2. For time: 500 Meter Row Immediately followed by 3 rounds of: 15 Pull ups 10 Push ups 5 BurpeeContinue reading “WOD Thursday October 16th”
WOD Tuesday September 23rd
Only 2 days left to sign up for the Battle @ Havoc! Click to sign up! Warm Up: 10 pullups, 20 pushups, 20 mountain climbers, 10 pullups 1. Bench press: 5,5,5,5,5 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Knees to elbows 20 Glute ham sit ups 5 KneesContinue reading “WOD Tuesday September 23rd”
WOD Monday September 8th
Warm up # 1 1. Every minute on the minute for 5 minutes: Front squat x 2 reps Rest 1 minute add some weight Every minute on the minute for 5 minutes: Front squat x 1 rep 2. 5 rounds for time of: 15 Wallballs 30 Double unders 15 Pushups Rest exactly 1 minute betweenContinue reading “WOD Monday September 8th”
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