row – Page 17 – CrossFit Havoc

Warm up of your choice For time: 30 Glute ham sit ups 30 Burpees 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 2 pood 30 Calories on the rower

WOD Thursday May 29th

Warm up # 4 1. Kettlebell long cycle: max reps in 5 minutes @ 1.5 / 1 pood 2. For time: 500 meter row 100 Kettlebell swings @ 1.5 / 1 pood 500 meter row

WOD Friday May 2nd

Warm up # 6 1. Havocomplex clean: 25 minutes to establish a max for the day 2. 200 meter row x 5 intervals – rest 1 minute between efforts

WOD Tuesday April 15th

Warm up # 4 1. Bench Press: 10,10,10 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 40 Double unders 50 Calorie row

WOD Tuesday April 8th

Warm up # 3 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups http://www.youtube.com/watch?v=c2hGIbGLmI4 https://www.t-nation.com/training/jogging-delusion https://www.t-nation.com/training/death-of-steady-state-cardio Regular Cardio Will Make You Fat

Warm up # 1 1. Back squat: 2 reps every 2 minutes for 12 minutes 2. Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bar 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

WOD Monday March 17th

Warm up # 1 1. For 16 minutes: Odd minutes: 1 Front squat Even minutes: 2 Power snatches 2. For time: 20 power snatches @ 80% of your last double Row 500 meters

WOD Thursday March 6th

Warm up # 2 1. Take 10 attempts to find a max distance broad jump 2. Max handstand pushups in one set 3. Max kipping pullups in one set 4. 5 minutes of max kettlebell snatches @ 1.5 / 1 pood 5. 100 meter row max effort x 4 attempts

WOD Wednesday February 5th

Warm up # 3 1. Bench press: 2 reps every minute on the minute for 10 minutes 2. 3 Rounds for time of: 250 meter row 15 box jumps @ 24″/ 20″ 5 Hang snatches (yes you have to squat) @ 115 lbs

WOD Monday Febraury 3rd

Beginning of the month. Rent is due. Thanks! Warm up # 1 1. 30 seconds on / 30 seconds off for 8 minutes of Wallballs * keep track of your reps on every round 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minuteContinue reading “WOD Monday Febraury 3rd”

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